Football/Soccer Session (Academy Sessions): Aerobic capacity exercise 2# 21-6-2023 (Start Time: 2023-06-21 11:00:00)

Screen 1 (25 mins)

⚽Practice Organization

• Training of the day, specific aerobic capacity for the players
• Our players have to cover the above running pattern which is applied on a whole pitch
• The only equipment required is 8 cones or something that can be used as pitch indicator
• 4 rest zones (as demonstrated above)

⚽Key Coaching Points

• Players have to choose which of the 4 squares prefers to initiate his run
• Yellow squares will be used as rest points (whenever we reach one of the 4 points our players have to take rest of 12-15 seconds and then restart his/her run)
• The yellow lines will be 50% of maximal running speed or 50% of maximal hear rate
• The red lines will be 70% of maximal running speed or 70% of maximal hear rate
• When we finish both sides (2 yellow line runs/side runs) then we have to change side and execute the same intensities on the other side
• We have to execute 2 sets of 12:30 minutes (total training duration 28 minutes)
• Rest time between each set has to be 3' minutes
• We have to place emphasis on the motif of the execution in order to execute the plan properly
• If we are going to execute this plan on treadmill we apply ( 2 sets of 10 minutes, running speed 10-12 / rest 2:30 minutes)
• Warm up can be 2 minutes incremental circular run 
• Please hydrate properly
• Stretching and recovery is required pre and post training
• Approach me if any queries occur