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Drill Objective(s)
  1. Developing the ability to sustain high intensity exercise specific to soccer.
  2. Develop psychological toughness.
  3. Develop turns and good running form in soccer.
  • Drill No: HAN1
  • Age: 14-Adlt
  • No Players: 1+
  • Difficulty: Advanced
  • Area/Time: 25x25yrds
Diagram 1
ORGANISATION:
  • Set up markers (cones) at 5 yrd intervals out to 25yrds.
INSTRUCTIONS:
This test is designed to test your lactate system and high intensity running ability in soccer.  Players run at approx. 90% out and back to each line (totally 150yrds). Adult high level players should be aiming for 35-32secs. Rest a minimum of 5 minutes betweent these tests.  Perform 2 sets of 6 reps.
SCORING:
  • A mean average of the 12 times should be made for each individual.  Note the best overall individual time and the worst for further training purposes.  
  • Can also be performed as a team (3s or 4s).  Races between individuals.  Each winning bout earns a team a point.
 
VARIATIONS:
  1. 300yrd Shuttles.  10yrds on each interval to a total of 50yrds.  Increase the recovery times and decrease the volume.
 
NOTES AND OBSERVATIONS:
This exercise is mentally tough.  Ensure full recovery times are taken.  Players should be well rested and hydrated before performing the above exercises.  Soccer is a multi-sprint or intermittent type sport and an-aerobic sprinting is a fundamental fitness profile for football/soccer.

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