Place cones around pitch or
similar sized area, each station represents an area where the player works
hard, then jogs to next station. It is important that the player works
hard at each station, there should be distinct differences in effort
between work done at a station and the jog recovery. Do not run too hard
on the jog recovery as it will take away your ability to work hard at the
At early part of speed
endurance phase, (pre-season, or early season), aim for 5 mins continuous
run with 3 mins walk recovery, repeat 3 times. During later stages of
speed endurance phase, during season for example, aim for 3-4 mins
circuits, with 3 mins recovery.
Shuttle runs through first
set of cones (place approx. 10 metres apart). Then side to side round
witches hats, jog to cone, sprint to last cone, then sharp turn and sprint
to final cone.
This is a hard session if
quality kept up.
Aim for 8 repetitions with