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1. Run 150 m at jogging pace (one length of pitch)
2. Sprint for 50 m (half of width)
3. Run 100 m at medium pace (rest of width and half of length)
4. Jog 50 m (to 21m line)
5. Run backward for 10 m to corner
6. Jog 40 m (half of width)
7. Sprint remaining 50 m. You should continue this process for 20
minutes
Speed
» Speed is the ability to move quickly across the ground or move limbs
rapidly to grab or throw.
To improve running speed requires a training program that focuses on leg
strength and power, with appropriate technique training to best utilize your
strength and power development.
Sample Speed Drill
1. Light jog
2. Increase pace to the 13m line
3. Increase pace to a stride at the 21m line
4. Increase pace to a flat out sprint from the 45m line to the 65m line
5. Jog back to start. Complete 5—10 sets Agility Drill Set
6. 6 markers in a zig-zag formation. Sprint around outside of markers
twice. Repeat 5—10 times.
Strength
» Ability to exert forceful and prolonged muscular contractions
Improving and maintaining Strength » 2/3 times per week » Exercises should
be specific to movements involved in a game
