EXPLOSIVE 1
EXPLOSIVE 1
This is a short run in distance, but should be completed at a high intensity. Set up your cones in a similar way to what you can see in the video. You can be creative here, if you want to change the types of explosive movements to suit your position, or you want to add in some technical actions that is fine, but keep them at the start or the end of the movement so they don’t reduce the intensity of your explosive movements.
1 rep = 1 linear acceleration → 1 backwards/lateral acceleration → 1 linear acceleration
15s rest between reps
2min rest between sets
8 reps x 4 sets
ANAEROBIC 2
ANAEROBIC 2
This run is all about curved high speed running. Set up the cones in the same or similar way to what you can see in the video. From the start position, cruise (70% speed) and curve around the middle cone to the other 18yard box. As you finish that run, walk along the 18yard box and repeat down to the other end of the pitch.
1 rep = 2 curved runs
30s rest between reps
3min rest between sets
4 reps (4 runs curving right to left, 4 runs curving left to right) x 2/3 sets
COMPLETE YOUR UPPERS TODAY
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