Aerobic power - Work in the square
- 4 cones
- Playing area: 5x5 meters
- Players: 2
- Duration: 6 minutes
- Series: 2 series with 4 repetitions (20s) and a 1 minute pause of recovery between series
Summary | Secondary Objectives |
---|---|
Fixed course for an agility exercise for the legs |
Acyclic speed, Perception, Aerobic power, Quickness, Cognitive |
- The active player (P) goes to the center of the area
- When the coach indicates a particular cone, the player must reach it as soon as possible
- If P has to go to a cone that is right in front of him, they must sprint forwards
- If P has to move to a cone that is to their right or to their left, they will do so in a sideways race or with the race typology indicated by the coach
- To move toward a cone that is behind the player, they will have to race backwards as fast as possible
- Start the first two races, in each series, with elastic resistance bands between the knees to make it much more difficult to move
- Take way the bands for the last two series
- Players can do the exercise more than one at a time, trying to avoid themselves in case they have to reach the same cone
- Focus on the quality of the movement before anything else and then on the speed
- Keep a high intensity rhythm. Indicate the next cone before the player gets to the first one
- Focus on the technique of the race
- Keep the adequate recovery times to the age of the players