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
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 3-5sets
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