Equipment Needed:
Tape player, tape, cones and a tape measure.
What you need to do:
What you need to do is set cones out 20 metres apart, this will be the distance you will be running. You then need to set the tape player up and put the tape in. The objective of the multi-stage fitness test is to get to the other side of the cones before the beep on the tape. You carry this on and it goes up in levels. Every run you make increases your level. (See picture below).
Equipment Needed:
Cones, tape measure and a stopwatch.
What you need to do:
What you need to do is set the cones out in a specific order (see picture below) and then when the person with the stopwatch says go, you race through the cones in the quickest time possible.
Equipment Needed:
Cones and a stopwatch.
What you need to do:
What you need to do it set some cones out in a 20 m x 20 m grid. What you then do is count twelve minutes on the stopwatch and run round this 20 m x 20 m grid as many times as you can, counting how many times you do it.
Wednesday – Passing
As of such, I haven’t used any real drills, I have just been practicing my passing by playing with a friend and using different types of passing to get the ball to him. I am going to set up a drill which will hopefully learn me about the different types of passing and which is best in which scenario.
Equipment Needed:
Tape measure, cones, football.
What you need to do:
What you need to do is measure out different distances and put the cones at the ends of the distance. Then you need to pass the football to another person along that distance using the different types of passing to see which pass is suitable for the distance.
Thursday – Shooting
Like Wednesday’s session I have not been using a specific training drill to improve this weakness, all I have been doing is taking shots at one of the goalkeepers at my club. I am going to introduce some drills in which will hopefully improve my shooting.
Equipment Needed:
Football, cone, goal.
What you need to do:
What you need to do is put a cone down which you will be passing around. You start roughly between the half way line and the edge of the box and pass to a partner who will be standing in line with the cone. What you do is then run and your partner will pass the ball past the cone and then it is up to you to run and shoot, hopefully scoring a goal.
- Lining Balls Up On The Edge Of The Box
Equipment Needed:
Footballs, goal.
What you need to do:
What you need to do is line about six balls up along the edge of the box. The aim of this drill is to run to each ball, one by one, and shoot the dead ball first time. This is aimed to make you more confident from shooting from different positions and angles, along with being better at it.
Equipment Needed
Football, goal.
What you need to do:
The aim of this drill is to encourage you to take a shot while a defender is approaching you. What you do it run towards the box with a ball whilst a defender charges you down. You then take a strike, trying now to hit the defender but to get the ball on target and even better, score.
Friday – Weights
There is no real drill I can think of within weights but what I can do is increase the weight by 5kg every week and do 2 more reps and 1 more set.
Saturday – Fitness
Along with Friday’s weights session, I can’t think of a drill to use whilst doing fartlek training apart from organizing a routine for what to do:
10 minutes – Jogging
1 minute – Sprinting
4 minutes – Walking
10 minutes – Jogging
1 minute – Sprinting
4 minutes - Walking
10 minutes – Jogging
1 minute – Sprinting
4 minutes - Walking
10 minutes – Jogging
1 minute – Sprinting
4 minutes - Walking
What I aim to do it add 15 minutes every week going from the same style (10 minutes – Jogging, 1 minute – Sprinting, 4 minutes walking), going through different types of surfaces (uphill, through water, along the beach etc.) and hopefully this will build up my fitness levels.
