Football/Soccer Session (Academy Sessions): AC Pontymister

Complete Workout (40 mins)

1. Speed shuttles

Get back to top speed with these short sharp sprints.  
10-metre sprints at 80 per cent of your maximum capacity with 10- metre walks X 10 reps across the pitch. This mimics the requirements in a match: lots of stop-start sprints.

2. Endurance runs
Starting at the corner flag and run around the edge of the pitch for four minutes at 80 per cent top speed. Repeat four times with 30=second rests between each run. It’s essential that you try and maintain one pace for the duration of each run if you want to regain your high-intensity endurance.

This helps you stay running for longer during matches.



3. Long sprints
Start at a corner flag and at top speed sprint diagonally to the opposing corner flag. Walk across the goal line to the opposite corner before running to the adjacent flag. Repeat three times to complete the cycle and do twice to complete the workout.

Box to Box Sprints (10 mins)

Box to Box Sprints

• 3 or 4 Teams
  
• Team 1 runs between 18 yard box and 18 yard box then Team 2 runs, and so on.
  
• Each Team does 6 sprints.