Football/Soccer Session (Difficult): GCK Christmas break conditioning

Day 1/4

Day 1- Aerobic capacity 6-8 sets of 300m shuttle (50m x 6) in 60 secs. Rest 3 mins between sets

Day 4 - Aerobic capacity 4-6 sets of 300m shuttle (50m x 6) in 55 secs. Rest 2m 30 secs between sets

Must be shuttle runs not continuous to add direction chnge into it. Otherwise it will be too easy.

Day 3/6

Repeated Sprints Ability

Day 3: (95% speed if you havent done a lot of training lately Otherwise go for it)

-10x 10m Max Speed - rest 20s after each repetition – 1min rest after10

-8x 15m Max Speed - rest 30s after each repetition – 1min rest after 8

-6x 20m Max Speed - rest 40s after each repetition – 1min rest after 6

-4x 25m Max Speed - rest 45s after each repetition

Day 6:

-8x 10m Max Speed - rest 20s after each repetition – 60secs rest after 8

-7x 15m Max Speed - rest 30s after each repetition – 60secs rest after 7

-6x 20m Max Speed - rest 40s after each repetition – 70 secs rest after6

-5x 25m Max Speed - rest 45s after each repetition – 80 secs rest after5

-4x 30m Max Speed - rest 50s after each repetition