1. Develop Aerobic Capacity
2. Develop Agility and Quickness..

• Drill No:               Ae2
• Age:                    12-Adult soccer warm ups and warm up                          
• No Players:        1+
• Difficulty:            Easy
• Area/Time:         Full Pitch  (10mins = 1 set)

Players perfom 1 lap of casual low intensity jogging in preparation for the activity.  Players then perform 3 laps of the circuit in an anti clockwise direction.  If a limited number of players they can all start from the same point (i.e. top right hand corner of the field, labelled 'start').  Should take players approx 7-8 mins. For the dynamic stretch sections the players perfom the following activities:

Lap 1 =
Fast feet Activity (A) = 2 feet contact through the cones (training bars) in each section (i.e. left and right).
Dynamic Stetch (B) = Walking Lunges

Lap 2 =
Fast feet Activity (A) = Side shuffle (2 feet contact in each section) through the cones (training bars) in each section (i.e. left and right).
Dynamic Stetch (B) = High knees (Also known as knee raises)

Lap 3 =
Fast feet Activity (A) = 1 feet contact through the cones (training bars) in each section.
Dynamic Stetch (B) = Butt Kickers (i.e. heels clip butt on each step)

Break to perfom static stretches.

Perform another 3 laps with the same activities.

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

1. Reduce the rest period to 2 minutes to increase the intensity of the activity.
2. Increase the target times to longer to make easier.
3. Decrease target times to shorter to make harder.
4. Increase the reps to make harder.

1. Modify the circuit and change the jogging sections into cruise (75% maximal effort) to increase the aerobic nature of this activity.