Xman
Member
Ever get a period in a game where the pace just picks up and relentlessly keeps going for a seemingly extended period where you're always on the move? As if the ball never goes out of play for you to get a rest? This session is quite helpful and doesn't take too long. It's a total of 6 exercises at 2 different paces: High intensity and jogging. It can be done on your local public football pitches which is a great help in terms of assessing your own fitness on a park.
1 - Start on a goal line and jog to the 18, picking up your pace to the far away 18 and jog to the goal line. When you get there, turn around and repeat it again to the goal line you started on. Do this 5 times (so 10 box-to-box runs in total).
2 - Start on a goal line, run at high intensity to the 18 and jog back, then to the half way line and jog back, then to the far 18 and jog back, followed by the far goal line and jog back (Do this 3 times).
3 - Repeat activity 1 again but only for 4 repetitions (8 box-to-box runs).
4 - Repeat activity 2 again, but only 2 repetitions.
5 - Activity 1 again but only 3 repetitions (6 box-to-box)
6 - Activity 2 again but only once.
And please take a couple of minutes rest between each activity. Doing these completely back to back would just about kill you. Obviously if you fancy cutting it shorter or making it longer depending on your own fitness this can be done. Enjoy!
1 - Start on a goal line and jog to the 18, picking up your pace to the far away 18 and jog to the goal line. When you get there, turn around and repeat it again to the goal line you started on. Do this 5 times (so 10 box-to-box runs in total).
2 - Start on a goal line, run at high intensity to the 18 and jog back, then to the half way line and jog back, then to the far 18 and jog back, followed by the far goal line and jog back (Do this 3 times).
3 - Repeat activity 1 again but only for 4 repetitions (8 box-to-box runs).
4 - Repeat activity 2 again, but only 2 repetitions.
5 - Activity 1 again but only 3 repetitions (6 box-to-box)
6 - Activity 2 again but only once.
And please take a couple of minutes rest between each activity. Doing these completely back to back would just about kill you. Obviously if you fancy cutting it shorter or making it longer depending on your own fitness this can be done. Enjoy!
