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Click below for videos demonstrating each of the activities. A sample running program is included at the end.
The challenges involve “circuits” – going through a sequence of activities multiple times:
- “3x circuit” – go through each activity in the list once, go back through a second time, and a third time
- “5x circuit” – same as above except 5 times instead of 3
- “8x 20 seconds work, 10 seconds rest” – do the first activity – work for 20 seconds then rest for 10, repeat 8 times – then go to the following activity and repeat 8x 20 seconds work + 10 seconds rest. Complete all activities using this pattern.
Start each session the following running warmup:
- 90 secs at “65%” (easy jog)
- 30 secs rest
- 60 secs at “90%” (jog/run)
- 30 secs rest
- 10 secs full sprint
- 60 secs rest
Perform a dynamic warmup with the following elements over 20 yards – go back and forth over your space to cover the distance. Click links for videos:
- Hip out
- Hip in
- Striding knee hug
- Butt kickers
- Kneel to stand (10x in place)
- Lateral high knees
- Single leg RDL with knee raise
- Running quick forwards, backwards
- Bounding – bilateral
- Static bench (4 x 20 secs on, 10 secs rest)
- Sideways bench(4 x 20 secs on, 10 secs rest on each side)
- Hamstring bridge (U9-U13 two legs 10 reps, U14+ single leg, both legs, 10 reps)
Core work / lower body
- 10 bird dog
- 10 inchworm
- 10 mountain climber
- 10 break dance
- 10 spiderman crawl (forward/backward)
- 10 scorpion
- 10 overhead squat (bodyweight)
- 10 plank ball pull unders
Go through this circuit 3 times. Focus on the upper body, change of direction, explosiveness, and “selling” the move. Avoid just going through the motions. Imagine a defender and try to beat them.
- 10 hook turn
- 10 Stanley Matthews – version 1
- 10 Stanley Matthews – version 2
- 10 stepover reverse – outside
- 10 V-inside
- 10 V-outside
- 10 box and roll
- 10 Box step
- Dribbling inside of foot each foot, 30 secs, 5x
- Dribbling outside of foot each foot, 30 secs, 5x
- Fast lane dribble – 5x each direction, use both feet, outside/laces foot
- Controlled lane dribble – 5x each direction, use both feet, outside/laces foot
The running program should be divided into 3 blocks – sprints, medium distances, and longer distances. Here is a possible schedule:
- Day 1: Medium distance
- Day 2: Long distance
- Day 3: Sprint
- Day 4: Long distance
- Day 5: Sprint
Here are examples of each.
Sprinting should be done with proper form, over short distances, with rest and repetitions. Every effort is “100%”. Make sure that you are properly warmed up and stretched first.
- 8×30 yards, 90 secs of rest
- 10×25 yards, 90 secs of rest
- 16×15 yards, 45 secs of rest
These runs should be done at about “80%” – not top speed but these should be at a pretty good pace. You will do repetitions with rest in between. You can run for either distance or time.
These examples are just repetitions:
- 8×400 yards (90 secs), 90 secs of rest
- 4×800 yards (3.5 mins), 2 mins of rest
- 2×1 mile (8 mins), 3 mins of rest
These examples involve varying the distances and rest times – follow the sequence in order:
- 400 yards (90 secs), 90 secs of rest; 800 yards (3.5 mins), 2 mins of rest; 1 mile (8 mins), 3 mins of rest; 800 yards (3.5 mins), 2 mins of rest, 400 yards (90 secs) – you should be going faster in the short distances
- Total of 2 miles – every minute sprint 100% for 10 secs
- 6×300 yard shuttle run, 2 mins rest
A shuttle run is 10 yards down and back, 20 yards down and back, 30 then 40 then 50 yards down and back – the total is 300 yards.
- Continuous run for 3 miles (24 mins) – 65-75%
- 2×2 miles (12 mins), 3 mins of rest
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