1. Develop Aerobic Capacity
2. Develop Threshold Capacity.
3. Develop defensive recovery runs.

• Drill No:               Ae6
• Age:                    12-Adult soccer fitness drills aerobic
• No Players:        1+
• Difficulty:            Easy
• Area/Time:         Full Pitch  (25-30mins)

Players perfom 1 lap of casual low intensity jogging in preparation for the activity.   Total exercise time shoould be approx.  25-30 mins.  Players perform intensities as displayed running clockwise around the pitch.  On each lap they perfom a slightly different recovery run around one of the orange cones:

• Lap 1 = Sprint around cone A (90%mHR) and back to the opposite pitch corner.
• Lap 2 = Sprint around cone B (90%mHR) and back to the opposite pitch corner.
• Lap 3 = Sprint around cone C (90%mHR) and back to the opposite pitch corner.
• Lap 4 = Sprint around cone D (90%mHR) and back to the opposite pitch corner.
• These 4 laps = 1 set.  (Approx. 7-8 mins)
• REST for 3.5 minutes.
• Repeat  a 2nd set.
• REST for 4 mins
• Repeat a 3rd set.
• Slow jog of of 2 laps to finish and cool down.

1. Good technique on the dynamic stretches and also the fast feet activities.  Monitor both hand/arm and feet movement.

1. Increase the number of receovery runs, (i.e. add 2 more cones, on the far 18yrd box and one on the far 6yrd box.
2. Reduce the rest period to 3 minutes to increase the intensity of the activity.

1. Increase to a sprint (95% mHR), instead of a cruise (80% mHR) for the runs A-D.