Football/Soccer Session (Academy Sessions): Aerobic capacity exercise 4# 25-6-2023 (Start Time: 2023-06-25 11:00:00)

Screen 1 (25 mins)

⚽Practice Organization

• This is todays running - aerobic capacity exercise for our players
• It is an easy and effective change of pace/direction plan which triggers our players aerobic capacity and develops our players work just under anaerobic threshold
• Please observe the above image and execute the plan
• This plan can be executed on a normal dimension pitch or additionally on a smaller football pitch 

⚽Key Coaching Points

• We execute 2 sets of 10' minutes 
• We switch sides throughout all the time of execution
• At the middle of the pitch it is supposed that there is a (COD) point where we change our direction
• Before changing side with an 80% higher speed run we need to execute 4* 50% runs (as demonstrated in the above image)
• The COD spot is highlighted with red color
• When fulfilling a side switch, we take 10'' seconds passive rest and by the pass of this rest time we initiate the same motif from the other side
• Changes in pace need to be notably higher than the normal runs (4* in total)
• Rest time between the 2 sets of 10'' minutes, has to be between 2:00 to 2:30 minutes (total time 22:30 minutes)
• Stay fully hydrated 
• Warm up and flexibility is required pre and post the execution of this plan
• Approach me if you expect additional elaboration
• We should not execute decelerations, let your body move flawlessly and try to load your legs the least
• Before execution of an 80% run, it is highly recommended to take 2-3' seconds of instant pause, the change of pace will be even more notable and effective 

⚽Progressions

• This plan can be executed with the addition of ball
• Driving, cutting and exploiting the space with the ball will develop our players aerobic capacity and their technical characteristics
• Only equipment that is needed is cones (tall or short) and ball