Football/Soccer Session (Moderate): Strength and Power { Rahul yfc }
Edu-Club: Coaches Across Continents
Rahul Rurka , Young Member
Profile Summary
| Name: | Rahul Rurka |
|---|---|
| City: | Rurka Kalan |
| Country: | India |
| Membership: | Young Member |
| Sport: | Football/Soccer |
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Screen 1 (20 mins)
Grid size
6 grids 10x 10
10 mins running warm up and dynamic stretches
grid 1 double bunny hops over small hurdles then power away to red cone then 2 stride deceleration zone
grid 2 large hurdles jump over then power away over last. deceleration zone as before
grid 3 falling starts hold as long as poss keeping body in line then power away 2-3 strides then stop. then repeat
rest for 2 mins then repeat
grid 4,5,6
grid 4 and 5 do with weighted vest
grid 6 sled runs working 1:3 complete 4 runs 20kg then increase to 30kg for 4 runs
final 4 runs run dragging sled this time for 20 meters then undo harness and sprint for final 10 meters.
ensure rest between sets