Football/Soccer Session (Academy Sessions): Aerobic capacity exercise 9# 13-7-2023 (Start Time: 2023-07-13 14:00:00)

Screen 1 (20 mins)

⚽Practice Organization

• Aerobic capacity of the day
• This is a linear running pattern which requires a pre-existing adequate running foundation
• Players are required to follow the running sequence from number 1-8
• Players have to execute 2 sets of 6 repetitions / 3 on each side

⚽Key Coaching Points

• Players start from the red flag where start is mentioned
• Yellow lines indicate 50% of maximal running speed
• Black lines indicate 75% of maximal running speed
• Grey lines indicate 85-95% of maximal running speed 
• Red lines indicate walking pace
• Minimum time required for the walking distance is 45'' seconds
• Player have to execute change of pace at the red stripped zones
• COD spots are the points on the pitch where cones are placed
• Players are required to cut inside and outside the pitch while running on the length of the pitch with a 45 deg. angle
• Rest between the sets has to be at least 4:00 minutes
• When finishing the walk (active rest), our players have to  turn inside and execute the next repetition on the other side
• Warm up is required and a 2:00 minutes circular run is recommended (intermittent changes of pace)
• Place emphasis in the above image in order to observe and understand the direction of the running sequence
• Execute the plan and provide me your feedback