1. Develop Aerobic Capacity
2. Develop Threshold Capacity.

• Drill No:               Ae9
• Age:                    13-Adult soccer fitness drills aerobic
• No Players:       1+
• Difficulty:            Easy
• Area/Time:         3/4 Pitch  (25 mins = 1 set)

Players perfom 1 lap of casual low intensity jogging in preparation for the activity.   Total exercise time shoould be approx.  You may need to calculate your maximum HR prior to this exercise to work out at the correct intensity. Approx. 25 mins for 1 set .  Players perform the following routine, in a clockwise direction around the 2 cones:

• Run 1 = Perform 3 mins running at 85-90%mHR (Threshold running).
• Jog for 45 secs.
• Run 2 = Perform 3 mins running at 85-90%mHR (Threshold running).
• Jog for 45 secs.
• Run 3 = Perform 3 mins running at 85-90%mHR (Threshold running).
• Jog for 45 secs.
• REST (Recover for 4 mins)
• Repeat runs 1-3.

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

• Reduce the rest period to 3 minutes to increase the intensity of the activity.

• Run 1 = Perform 3 mins running at 88-92%mHR (Threshold running).
• Jog for 45 secs.
• Run 2 = Perform 3 mins running at 88-92%mHR (Threshold running).
• Jog for 45 secs.
• Run 3 = Perform 3 mins running at 88-92%mHR (Threshold running).
• Jog for 45 secs.