Training Methods

Session Glossary

Aerobic Training:

Lactic Training:

- 4-8 x 30 on 30 off

- Goodwin Sprint 6-8 mins of 90m sprint, 40m jog

- 5 x 30s on, 30s off - 6-10’ - 10 x 5s on, 10s off

ATP-CP Training:

- Banded sprints

- Sled sprints (3x20m @ 100%) off 3’

- 3x30, 3x20, 3x10 @ 95, 98, 100% (2’ off)

- Flying 30s (ave 20m to build up and hit 30m at max speed)

Football-Specific Patterns

- Pivot off one leg, stick and hold low

- Pivot to 4 points on a diamond w outside leg, stick and hold

o Introducing weight or a band with more advanced athletes

- Pivot to L or R, low, stick and hold (quick bounce up return) simulate picking up football

- Sprint 3 steps, change direction

- Sit-down sprint arms

Football-Specific Agility

- Decelerations (15m build up, stop with 5m)

o Introducing change of direction with more advanced athletes

o Can also be lateral movement

- Hop on L leg, explode to R side, repeat

- Lateral shuffle (5m L, 5m R, drop and sprint)

o Add weight to more advanced athletes

- Start on knees, just to L, to R, then sprint away

- Medball slams

-Hold band behind them, let go and sprint 10m