Football/Soccer Session (Difficult): Fitness Training 1

Stage 2 - Beep Test (20 mins)

Standard Beep Test

Set Up: A 20 meter lane is defined for each player. The lane is set up on flat ground or turf, with two cones on the ground at each end of the lane to define a shoulder width gate at each end of the lane.

There should be one lane for every two players to be tested.

The runner, stands with at least one foot on the line between the two cones that define a gate at the end of the lane. The runner faces the far end of the lane.

A single beep is used to indicate the start and completion of each interval. The first beep starts the runner, the next one signals the end of the first interval and the start of the next.

Runner Instructions:

The runner is to start at one end of the lane, facing the other end.

At the start, the player must have one foot between the two cones that define the gate.

At each beep from the audio tape, the player must run to the gate at the opposite end, and get a foot between the cones at that opposite end gate before the next beep sounds.

If the runner does not arrive early enough to place a foot in the cone gate, that is, on the imaginary line connecting the two cones, a miss will be recorded.

Two misses in a row retire the runner from the test.

CP:

The coach must ensure that the runners who arrive early at the end gate wait until the beep to return to the other end.

Note that, at the lower speeds, players might be laughing or complaining about the ease of the test. However, things get quiet at about Speed 9, and by Speed 11 to 13, people are dropping out.

Speed & Agility (20 mins)

Speed & Aglilty (15 min)

Station 1 Speed Rings

Station 2 Speed Ladder

Station 3 Speed Cones

Cool Down & Dynamic Stretching