1. Develop Aerobic Capacity
2. Develop Threshold Capacity.
3. Develop Sprinting and turns.

• Drill No: Ae7
• Age: 12-Adult
• No Players: 1+
• Difficulty: Easy
• Area/Time: Half Pitch (15 mins)

Players perfom 1 lap of casual low intensity jogging in preparation for the activity. Total exercise time shoould be approx. 3-4 mins for 1 set (10-12 mins total). Players perform the following routine, in a clockwise direction. Each 1/2 lap the sprint distance increments by 12yrds:

• Lap 1
  Side 1 = Sprint from cone A to cone B, jog to cone E and turn the corner.
  Side 2 = Sprint from cone E to cone C, jog back to cone A on the opposite side and turn the corner.
• Lap 2
  Side 1 = Sprint from cone A to cone D, jog to cone E and turn the corner.
  Side 2 = Sprint from cone E to cone A, turn the corner.
• Lap 3 = Walk from cone A around the loop (around cone E) back to cone A. This is a recovery lap.
• Lap 4 = Repeat Lap 1
• Lap 5 = Repeat Lap 2
• Lap 6 = Repeat Lap 3 (Recovery lap to finish) Laps 1-6 = 1 set.
• REST for 3 mins
• Repeat a second set.

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

1. Increase the distance between the cones to 20yrds.
2. Reduce the rest period to 2 minutes to increase the intensity of the activity.

• Lap 1
  Side 1 = Alternate sprinting between cones. (i.e. sprint from A-B, jog from B-C, sprint from C-D, jog D-E.
  Side 2 = sprint from E-D, jog from D-C, sprint from C-B, jog from B-A.
• Lap 2 =
  Side 1 = Sprint from A-C, Jog from C-E.
  Side 2 = Sprint from E-C, Jog from C-A.