Athletes Foundation Session 1
(This session is recommended to be performed on the field or an open area.)
Drill 1 , Warm up
2 minutes of light jogging
A skips → 4 sets of 10 meters → 10 second rest between sets
Rest for 30 seconds
B skips → 4 sets of 10 meters → 10 second rest between sets
Rest for 30 seconds
1 sprint of 70% → 1 sprint of 80% → 1 sprint of 90%
Rest for 1 minute before next drill
Drill 2 , Sprinting max intent
3 sets of 20 meters, about the length of the goal box → Rest 2-3 minutes between sets.
The important thing here is to hit your absolut top running speed.
(Could be switched with hill sprints, about 15-20 degree incline. That would be very beneficial more so on acceleration rather than top speed)
Rest 3 minutes before next drill
Drill 3 , Lateral Bounding
4 sets of 15-20 reps → 1 minute and 30 second rest between sets.
Rest 2 minutes before next drill
Drill 4 , Broad Jumps
4 sets of 15-20 reps → 1 minute and 30 second rest between sets.
Rest 2 minutes before next drill
Drill 5 , Kneeling SL Jump
3 sets of 2-3 reps, on each leg → 1 minute and 30 second rest between sets.
Rest 1 minute and 30 seconds before next drill
Drill 6 , Agilty series
1 set of 3 reps on first drill
Rest for 1 minute and 30 seconds
1 set of 3 reps on second drill