Speed and agility - Juventus FC
- 8 cones
- Playing area: 20 x 25 yards
- Players: groups of 4
- Duration: 8 minutes
Summary | Secondary Objectives |
---|---|
Speed and agility in the change of direction |
Speed endurance, RSA (Repeated Sprint Ability), Explosive strength, Braking technique, Acceleration technique, Backwards running, Accelerating run, Stop start running |
- Players start from the first cone and accelerate towards the third one, 12 yards ahead
- Once at the third cone, players stop and run back to the previous cone (the 2nd one), 6 yards backwards
- Then players run ahead to the fourth cone, 12 more yards ahead
- Running 'back and forth' complete each repetition
- Each player starts the drill once his mate before him has ended his repetition
- After 2 repetitions, players rest for 2 minutes. The following repetition has one more step : once arrived at the last cone, players must turn around (180 degrees) and repeat the drill in the opposite direction.
- After 2 repetitions and the appropriate recovery break, the course gets tripled.
- Keep intensity high
- Pay attention to the running technique and to the movements in the changes of direction
- Efficiency of the movements
- Total duration of this drill should not exceed 7/8 minutes, including recovery time