EXPLOSIVE 2
EXPLOSIVE 2
This run is short 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 and change the set up to suit your position and the types of movement you may do in training or in games. Start this run with an intense position specific movement, then sprint into the middle, decelerate and change direction. You can add some technical actions to this drill, but aim to keep them at the start or at the end of the movement so they don’t detract away from the intensity of the explosive movements.
1 rep = 1 position specific movement → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 deceleration to a stop
20s rest between reps
2min30s rest between sets
8 reps x 3/4 sets
ANAEROBIC 1
ANAEROBIC 1
This run is all about repeated sprint ability. Set up three cones about 5m apart from each other from the edge of the centre circle, and 3 cones 5m apart on the opposite 18yard box (see video for lay out). Start on the cone with the least distance from the 18yard box and sprint (80-85% speed) in a straight line to the middle cone. As you approach the middle cone, decelerate and laterally shuffle towards either the left or the right cone. Once you have laterally shuffled to the end cone, walk back up to the centre circle and start on the next cone along.
1 rep = 1 sprint & 1 lateral shuffle
20s rest between reps (you may have to jog back to start)
2min rest between sets
6 reps x 4 sets
METABOLIC 2
METABOLIC 2
Complete this metabolic session with one of the following set arrangements depending on how you are feeling today. Set the session up in a circuit, completing every exercise is one set.
EASY
20s on, 40s off
x3 (2min 30s rest between sets)
CHALLENGING
30s on, 30s off
x4 (2min rest between sets)
ELITE
30s on, 20s off
x4 (90s rest between sets)
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