Football/Soccer Session (Advanced): Incremental Aerobic Recovery Runs (Start Time: 2018-02-06 18:35:00)

Aerobic Runs (25 mins)

Drill Objective:

1. Develop Aerobic Capacity in Soccer.

2. Develop Threshold Capacity in Soccer.

3. Develop defensive recovery runs.

Area/Time: 3/4 Pitch (25-30mins)

INSTRUCTIONS:

On each lap they perform a slightly different recovery run around the orange cones:

• Lap 1 = Sprint around cone A and back to the opposite pitch corner.

• Lap 2 = Sprint around cone B and back to the opposite pitch corner.

• Lap 3 = Sprint around cone C and back to the opposite pitch corner.

• Lap 4 = Sprint around cone D and back to the opposite pitch corner.

• These 4 laps = 1 set. (Approx. 7-8 mins)

• REST for 3.5 minutes.

• Repeat a 2nd set.

• REST for 4 mins

• Repeat a 3rd set.

• Slow jog of of 2 laps to finish and cool down.

Increase the number of recovery runs, (i.e. add 2 more cones, on the far 18yrd box and one on

the far 6yrd box.

2. Reduce the rest period to 3 minutes to increase the intensity of the activity.

VARIATIONS:

1. Increase to a sprint (95% mHR), instead of a cruise (80% mHR) for the runs A- D.