Instructions

Diagram 1. Set-Up Arrangement

Set Up

1. Training Area (15x8yrds required).
2. 6 training poles/flags (yellow) are positioned with two gates and one activity section, 6+ players working around the circuit through the circuit performing various agility/SAQ exercises.
3. Players perform dynamic movements through the first activity section (between the first two poles) and follow with a sprint and acceleration/deceleration through a gate before heading for a finishing line gate (red).
4. Work to rest ratio is 3:1 (5-7sec work periods + 21sec rest periods).
5. Coach leads the variations on the activity section.
6. Players begin with non-competitive exercises throughout the circuit. After a warm-up period performing the activities in pairs in competitive races.