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Session Number One

Session Number One. Endurance. Exercise 1. Try Line. Try Line. 5m. 22m. 10m. 50m. 10m. 22m. 5m. Exercise 2. Exercise 3. Exercise 4. Try Line. Try Line. 5m. 22m. 10m. 50m. 10m. 22m. 5m. Cones can of course be set up in a single row as above allowing for the use of less space.

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Session Number One

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  1. Session Number One Endurance

  2. Exercise 1 Try Line Try Line 5m 22m 10m 50m 10m 22m 5m Exercise 2 Exercise 3 Exercise 4

  3. Try Line Try Line 5m 22m 10m 50m 10m 22m 5m • Cones can of course be set up in a single row as above allowing for the use of less space

  4. Exercise Number One

  5. Exercise 1 Try Line Try Line 5m 22m 10m 50m 10m 22m 5m • Cones are placed 100m apart at either end of the pitch. • Set watch to 50 seconds • Run 10 x 100m • This should take 20 sec for 100m and allows for 30 second break • Allow 2 1/2 minutes break.

  6. Exercise Number TWO

  7. Try Line Try Line 5m 22m 10m 50m 10m 22m 5m Start 1 2 • Cones are placed 15m apart. • Set watch to 30 seconds • Jog at 60% to cone number 1 • Touch the ground and sprint to cone number 2. • Repeat for 30 seconds x 6 times • Allow 2 1/2 minutes break.

  8. Exercise Number THREE

  9. Try Line Try Line 5m 22m 10m 50m 10m 22m 5m 3 1 2 • Cones are placed on the 20 m, 10m and far 22m lines. • Set watch to 30 seconds • Run to cone 1 and back as many times as possible in 30 secs – take 30 secs break • Run to cone 2 and back as many times as possible in 30 secs – take 30 secs break • Run to cone 3 and back as many times as possible in 30 secs – take 30 secs break • Repeat for another 2 sets of each exercise.

  10. Exercise Number FOUR

  11. Try Line Try Line 5m 22m 10m 50m 10m 22m 5m • Cones are placed on the 22 and both 10m lines. • Set watch to 1 minutes • Run to cone 1 and back, then to cone 2 and back, and finally cone 3 and back. • Complete within one minute • Repeat 6 times with one minute break between sets. 1 2 3

  12. Start – 22 Metre 15 Metre 5 Metre In groups of three sprint from 22 to goal line. When you reach the 5 metre one person calls a cone colour. When you get to the goal line you turn and sprint to that cone. Once at the cone you jog back to the 22 and repeat with a different person calling the cone colour at the 22. Repeat 6 times.

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