High-intensity exercise #11 is something I’ve seen in a training schedule by Uefa. You work on the speed end. After a sprint from the halfway line to the penalty area, you have a short recovery jog and then have a high intensity run to the other goal area. And you do that twice. When I gave the training session at the Referee Association in The Hage the start of our training seemed quite relaxed with a pyrimid exercises jogging to cone 1, then 2 and so on. Just jogging, but then it was time for the upcoming exercises, with some short accelerations in between to be prepared for this. Good luck! How the exercise works The exercise is something I saw a Uefa referee do. They run 4 laps of this in approximately 3 minutes. In my training session in The Hague we could almost manage that. If you do 2 sets, make sure you recover 4 mins in between. Start with a short walk up to the penalty area line Then jog to the halfway line. Then add some some speed and sprint to the line of the penalty area. Reduce speed and jog towards the goal-line. You should end where the 5.5 from the goalpost, where the goal-line and the goal area line cross each other Next step: go with a high-intensity run to the goal-area-line on the side of the pitch where yo you started. You end on that line in the middle of the goal Walk towards the edge of the penalty area, back to the other side Do a backwards run (or very with sideways or another exercise) towards the halfway line Then add some some speed and sprint to the line of the penalty area. Reduce speed and jog towards the goal-line. You should end 65.5 from the (other) goalpost, where the goal-line and the penalty-area-line cross each other Next step: go with a high-intensity run to the goal-area-line on the side of the pitch where yo you started. You end near the corner flag Jog towards via the goal-line towards the middle of the goal (to get more rest, you can vary and walk here) Walk towards the starting point
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