Football/Soccer Session (Difficult): Fitness: Box Sprints, 15:15, Star Sprints

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Name:	Ben Strange
City:	Hawkinge
Country:	United Kingdom
Membership:	Adult Member
Sport:	Football/Soccer

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Description

This is a fitness exercise that will test a players overall fitness and helping them improve their fitness. Try and use each exercise as one whole session. Try and add more sets for each exercise to make it more challenging for you.

Football/Soccer Session Plan Drill (Colour): Box Sprints

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Box Sprints (60 mins)

Make sure you warm properly before doing any of the exercises.

Step 1: Run the 60m with the ball out a fast but controlled pace to the end of the line and stop the ball at the end of the 60m.

Step 2: Run diagonally to the opposite corner at around 75% pace.

Step 3: When you reach the corner run the remaining lengths of the 60m and 30m at around 40-50% pace

Step 4: Repeat for 5 reps and then rest and repeat for 3-5 sets.

Football/Soccer Session Plan Drill (Colour): 15:15

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15:15 (60 mins)

This first exercise is a sprint from one 18 yard box to the other 18 yard box.

Try and complete this in 15 seconds and then rest for 15 seconds and repeat for 8 reps

After completing this stage rest for 2 minutes and then move onto the next stage.

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15:15 (60 mins)

This stage is you have to run to the halfway line and back to the 18 yard box in 15 seconds.

When you get back to to the 18 yard box rest for 15 seconds and repeat for 6 reps.

When completed all the reps rest for 1 minute and 30 seconds and move onto the next stage.

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15:15 (60 mins)

For this stage you want to run from the 18 yard box to the first 15m back to the 18 yard box and up to the half way line and rest for 15 seconds.

Repeat for 4 reps and when completed rest for 1 minute and move onto the final stage

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15:15 (60 mins)

For this stage you want to run from the 18 yard box to the first 15m back to the 18 yard box back to the 15m and back to the 18 yard box.

Rest for 15 seconds and repeat for 2 reps and moving onto the final stage

Football/Soccer Session Plan Drill (Colour): Star Sprints

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Star Sprints (60 mins)

In this final exercise...

Step 1: Start at the edge of the circle and sprint with the ball controlled to the side line and back.

Step 2: Kick the ball to the other side of the circle and job to the first cone.

Step 3: When reaching the cone sprint to the core of the 18 yard box and sprint back and continue jogging to the next cone.

Step 4: Repeat step 3 and jog to the the centre line where the ball is and repeat step 1.

Step 5: Repeat all previous steps until you have completed the full circle and that will count as 1 rep.

Step 6: Rest for 3 minutes and repeat for 5 reps

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