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 reps
VOLUME THREE
VOLUME THREE
This drill incorporates small, explosive actions with aerobic running and technical actions.
Start by performing multiple pressing actions over 2-4m then heading into a jog. Complete a number of technical actions before jogging over to another pressing action station. Head over to perform a different technical action before arriving back to the start and repeating the circuit.
Aim to complete:
3min x 4-6sets
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 moderate/high intensity pressing actions
Multiple technical actions