EXPLOSIVE 4
EXPLOSIVE 4
You can be creative with your set up here, change any elements that you feel best suit your position, i.e. as a forwards, your target could be a goal, or as a midfielder you could drive out of the area with a ball, as a GK in the small area you could move to a marker and save a shot or complete some handling.
Keep the principles shown in the video: start with a 15-20m sprint into a small area where you can complete some pressing actions towards 2/3 targets. Once you have completed your pressing actions, have a partner pass you a ball, or leave some balls dotted around the outside of the small area, then aim to hit a target that you have set up 10-20m away from the small area. These targets can be anything from a ball on a cone, a goal to another person.
1 rep = sprint, 2/3 pressing actions and technical action.
30 - 45s rest between reps
3min rest between sets
4 - 6 reps x 3 - 5 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
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