EXPLOSIVE ONE
EXPLOSIVE ONE
This drill has some simple explosive pressing actions and a technical action to finish.
Start by sprinting into the boxed area, decelerate in the middle and perform 2/3 explosive pressing actions all chained together. Return to the middle of the box and react to a partner (if you have one available) to get onto the ball and find a pass. If you don’t have a partner, you can lay out a number of balls at different angles and distances and jump out to one of them. Walk back to the beginning and repeat.
1 rep = one sprint into the box, followed by 2/3 pressing actions and a technical action to finish.
Aim to complete:
6reps x 3-4sets
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:
Small acceleration into a number of explosive movements
Position specific technical action
Suitable rest from each rep (15-20s)
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
SWIM/CYCLE ONE
SWIM/CYCLE ONE
Complete your swim/cycle session - these can be found in the window below.