HIIT Runs
- Level:
- Hard
- Duration:
- 20 min
- Recommended age:
- ["U14","senior"]
Description
Exercise 1: Players stand with the ball on the sideline, back to the field. On the signal, they start jumping backward on the left leg, dragging the ball with the right sole. Each backward step touches the ball with the right sole, across the entire width of the field. Upon reaching the other side, sprint to the 18-yard line, then jog lightly back to the other side. Repeat with the other foot. After the second round, stand 5m from a fence. Lean forward against the fence, arms extended. Right foot on tiptoes, lift the left knee at a 90-degree angle and touch the fence with the tip of the toe at maximum speed for about 60 seconds. 3 rounds of this combination of ball dragging and "fence touching". Then, groups switch. Exercise 2: Players run at maximum speed to the halfway line (1), then back to the starting line (2), then to the opposite goal line (3), back to the halfway line (4), back to the goal line (5), and then to the starting line (6). The effort should be about 20 seconds. Then jog very lightly for 10 seconds to the opposite goal line (7) and start everything from there. In total, 4 minutes, i.e., 8 repetitions.
Objectives
Ball control
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