Football/Soccer Session (Moderate): Aerobic Runs High Intensity

Profile Summary

City: IPOH
Country: Malaysia
Membership: Adult Member
Sport: Football/Soccer


Football/Soccer Session Plan Drill (Colour): Screen 1

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Football/Soccer Session Plan Drill (Colour): Screen 1
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Screen 1 (25 mins)

⚽Practice Organization

  • Aerobic capacity free run of the day
  • Our players have to execute the above exercise and follow the figure
  • It just requires your attention in order to follow the moving flow and the ''switch side point when reached''

⚽Key Coaching Points

  • This exercise is going to be executed in sets of repetitions
  • We are going to execute 2 sets of 4(1st set) and 6(2nd set)
  • As a full repetition is deep deemed a full go and return run(6*50% of maximal heart rate and 2*75% of maximal heart rate  action)
  • When our players finish 1 full repetition, then they walk down as demonstrated and change side through the red striped corridor(minimum 1:00 full minute rest
  • I would like the players to execute clear changes of pace and intensity
  • It is required to understand the running pattern so please check this PDF description
  • I would like our players to inhale and exhale normally without applying more pressure to yourselves
  • The ''inter-repetition'' rest must be 1:00 full minute, so even if you reach the other side you  have to wait until the whole minute is fulfilled
  • Please bring a timer, it will be helpful for your in order to estimate your rest intervals
  • Please hydrate pre - during - post session
  • An effective warm-up can be 1:00 minute circular run, 1:00 minute lower limp flexibility and 1:00 linear increased higher speed run(increased running pace compared to the previous running speed) 
  • Report your results through our tracking application method
  • Do not hesitate to approach me if needed-if you have any unclear points
  • Enjoy the session 

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