EXPLOSIVE THREE
EXPLOSIVE THREE
This drill incorporates a longer acceleration, into explosive pressing actions before finishing with a well executed technical action.
Set up a diamond in the middle of the area. Start 10-15m away from the diamond at an angle. Sprint into the middle area and perform 2-3 pressing actions. Then perform a technical action. It can be like the one depicted in the video, or you can change it up to suit you. Change the angle from which you start at each time, you can also vary up the distance into the diamond.
1 rep = sprint, 2-3 explosive action, 1 technical action
6 reps x 3-4 sets
As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:
10-15m acceleration into area
2-3 explosive actions
Technical action
15-20s rest between rep
VOLUME TWO
VOLUME TWO
This drill is a dribble track, designed to challenge the legs and lungs. Aim to continually move with the ball around the track.
Aim to complete:
4min x 3sets
As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:
Moderate area (half a pitch)
Multiple low intensity changes of direction
80% of the drill should have a ball at your feet