Continuous Fitness Course
Fitness Circuit Soccer Drill
Multi-stage fitness course to improve certain aspects of the individuals fitness.
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| None | None | x Good Supply | None |
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X = 40 Yards Y = 40 Yards |
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4 Poles 3 Hurdles 1 Ladder |
| View Session | |||
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| Starting Position | |||
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Those players actively completing the course begin at the start of the course. |
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First Station: Hurdles
Players must jump over the hurdles in front of them with a double footed jump. The players should concentrate on bringing their knees up to their chest and getting as much height in their jump as possible. Once the first player can completed all 3 hurdles the next person begins.
Second Station: Ladder
Players complete the ladder as the coach desires. This can be straight through, zig-zag motion or a specific motion for each player depending on their position.
Third Station: Zig Zag Run
The player must go around the outside of each of the poles. As they go around each cone they should get as low as possible and accelerate.
Fourth Station:
Once the player turns around the first cone they sprint straight to the next cone. The turn should be low and the acceleration out of it explosive.
The space between the final station and the beginning is their recovery period, they should look to slowly jog between these two points before completing the entire course again.
If any players catch the individual in front of them they can only overtake on the recovery run or the fourth station. Otherwise they will interfere with the proper completion of the station. Players should be discouraged from allowing people to pass them but instead work harder to stay ahead.