Football/Soccer Session (Academy Sessions): Salthill Devon 1st Team Week 3 Day 2

MAS - Maximum Aerobic Speed (15 mins)

Method: 3 X 3.5 Min 3 Min Rest

This is a continuous method that uses active recovery. These use short intervals of 15-30 seconds at 100-110% MAS with 15-30 seconds ofactive recovery at 50-70% MAS. T

The term grids is based on the pitch set-up, a series of concentric rectangular grids with the dimensions matching each groups requireddistances to run; the slowest group on the smallest inside rectangle and the fastest group working around the largest outside grid.

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The above figure is a sample session where athletes run eachside of the grid in 15 seconds, running the longer sides at a quicker speedthen the smaller sides. Group 1 runs 75m while Group 4 runs 66m on the longsides at 100% MAS, and 53m and 46m respectfully on the short sides at 70% MAS.Everyone is working at their own MAS capabilities. This way, each of the groupshit each corner at the same time and all complete a lap around the grid in 1minute. Typically, start off with 5 minutes for 2-4 sets and build up to 6, 7or 8 minutes depending on your sport’s requirements and its aerobic demands. Iwould advise to build up the number of sets rather than go hit 8 minutes.

Football Sprints with Min Rest (15 mins)

Method:  2 sets of 6 x 15m Sprints 10 sec between sprints

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5V5+4+4

Method:

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