EXPLOSIVE TWO
EXPLOSIVE TWO
This drill is designed to increase the amount of explosive actions from station to station.
Set up 3 separate stations, one leading onto the next, each with an increased number of explosive actions. i.e. the first station can be one acceleration and one deceleration. The next one increases that to two accelerations, two decelerations and one change of direction for example. Vary your starting movement for each station - make this position specific, i.e. a short forward and back movement to create space before driving out. Give yourself a small break between each station.
1 rep = 1 completed circuit of 3 stations
Aim to complete:
3-4 reps x 3-5 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:
3 stations, each with an increased number of explosive actions
Accelerations should be a max of 10m
You are encouraged to incorporate technical actions where you feel it is appropriate
FOOTBALL SPEED ONE
FOOTBALL SPEED ONE
This drill is all about moderate to high speed striding.
Start on the half way line and stride (at a maximum of 85%) to 2m inside the penalty box, before decelerating, back peddling, and turning out to stride to the opposite side of the half way line. Then walk back to the start, and repeat the drill on the other side of the pitch.
1 rep = run to penalty box, turn and run back to halfway line
Aim to complete:
4-6 reps x 2-3sets
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:
Must include a run at moderately high speed 75-85% from at least half way line to penalty box
Include decelerations and change of direction at the end of the run action