Resistance workout: The spiral

Goal

Equipment

12 poles
9 markers

Preparation

Playing area: 50x50 meters / 54x54 yd
Players: The whole team
Duration: 15 minutes
Series: 2 of 3 repetitions per player with 2 minutes of recovery inbetween series

Summary	Secondary Objectives
Aerobic workout to improve physical condition and players' aerobic resistance	Endurance, Aerobic capacity, Anaerobic alactic, Coordination, Agility, Run, Aerobic capacity, Aerobic power

Organization

Place the poles creating three concentric squares. The side length of the squares will be 40 meters, 20 meters and 10 meters respectively. Place three markers on one vertex of each square as starting points (See picture). The starting points will be identified as Q1, Q2 and Q3.

Description

First player starts from Q1 and performs high-knee skips on the markers to then continue counterclockwise
Once back at Q1, player goes diagonally towards Q2, keeping a constant racing pace
At Q2 player performs a low skip and continues along the perimeter of the second square
Once at Q2, player goes diagonally to Q3
From Q3 player must race backwards with heels up on the markers, running along the perimeter of the square until they get back to Q3
On each stick the frequence of stepping must increase, reducing speed, working on the change of pace to then go through the straight sections progressively
The exercise starts all over again from Q1 with a new player

Example of the drill's development: Coordination exercises are performed on the markers (Q1, Q2 and Q3)

Rules

The whole spiral course on the squares has to be performed counterclockwise
Keep a high speed for the whole course (not your maximum)
Waiting in line is the recovery pause for each player

Variations

Do one repetition clockwise and another one counterclockwise
Increase or reduce the distance between the poles to increase or decrease the workload
Do the exercise with a ball, adding dribbling and decreasing execution speed

Coaching Points