150 Yrd Shuttles (High Intensity)

Details

Parent Category: Soccer Aerobic Fitness

Category: Aerobic Fitness Drills

Drill Objective(s)

Developing the ability to sustain high intensity exercise specific to soccer. Develop psychological toughness. Develop turns and good running form in soccer.

Drill No: HAN1 Age: 14-Adlt No Players: 1+ Difficulty: Advanced Area/Time: 25x25yrds

Diagram 1

ORGANISATION:

Set up markers (cones) at 5 yrd intervals out to 25yrds.

INSTRUCTIONS:

This test is designed to test your lactate system and high intensity running ability in soccer.  Players run at approx. 90% out and back to each line (totally 150yrds). Adult high level players should be aiming for 35-32secs. Rest a minimum of 5 minutes betweent these tests.  Perform 2 sets of 6 reps.

SCORING:

A mean average of the 12 times should be made for each individual.  Note the best overall individual time and the worst for further training purposes.   Can also be performed as a team (3s or 4s).  Races between individuals.  Each winning bout earns a team a point.

VARIATIONS: 300yrd Shuttles.  10yrds on each interval to a total of 50yrds.  Increase the recovery times and decrease the volume.

NOTES AND OBSERVATIONS:

This exercise is mentally tough.  Ensure full recovery times are taken.  Players should be well rested and hydrated before performing the above exercises.  Soccer is a multi-sprint or intermittent type sport and an-aerobic sprinting is a fundamental fitness profile for football/soccer.