#23974
ashley
Guest

Hi Andy as a postscript to your letter and questions of yesterday here are a couple of other speed sessions that you maybe able to use, cheers, and all the very best with your season ahead, ashley

The G stands for Gainers (positions 1,3,4 & 5), U is for Users (positions 2,6,7,8,9,10 & 12) and the F for Finishers (positions 11, 13, 14 & 15) these were an idea given to me by Andy Friend and I have found it very useful to separate speed training based on these positional areas.

Session 1:

Full Movement Warm up 10 minutes

Ladders – forward series

Hurdles – 2 x march, 2 x skip, 2 x run 10m accelerate

Plyos

G – MB throw sprint

U – Double leg jumps 5 x 5 10m sprint

F – Repeat hurdle jumps 5 x 5 10m sprint

Alactate Power

G – 2 x 8 x 5m build 10m fly

U – 2 x 6 x 10m build 20m fly

F – 2 x 4 x 20m build 30m fly

Session 2:

Full Movement Warm up 10 minutes

Ladders – lateral series

Hurdles – lateral series

Harnesses – lateral series release

Plyos

G – double leg jumps 5 x 5 sprint

U – low hurdle jumps 5 x 5 sprint

F – Power Skip 5 x 40m, 4 x 50m Bound

Max. Velocity

G – 6 x 30m

U – 6 x 40m

F – 6 x 50m

Also these options maybe of use to you as well.

Speed Sessions

Option 1

Warm up for 15 minutes with a range of movements drills and gradual increase in sped till you are at around 85% of top speed and are ready to go, say high knees, carioca, marching drills. you know what to do.

Plyos – single hurdle jump and sprint 22m walk back recovery, increase height each rep if you can x 5, 5 x 22m bound then 28m sprint, repeat long jumps 22m then sprint out x 5

Resisted (parachute or sled) – sprint with resistance for 30m then release and sprint for 30m with no resistance

Assisted work with bungees – have a partner stretch out the cord he has a football, you sprint out with the assistance of the cord and receive a pass on an arc line to his left or right vary it each time, 4 each side.

Crossovers – sprint out straight for 22m, plant your right foot hard and cut diagonally for 10m then straighten off your left foot and sprint out for 22m repeat going the other way x 4 each side

In and Outs – sprint hard for 20m ease back for 10m sprint hard for 20m and then ease out for 10m repeat x 5

Option 2

Good warm up mix the drills up, as per above.

Flying 30’s – build up over 22m and then hit top pace and hold through to the half way line walk through to the other end and repeat x 4

One v One – turn them inside out from behind and race (Motsy drill) in 15m x 50m area of field one player starts about 5 metres in front of his partner (he has ball) facing the same way, the player behind attempts to turn the defender (front man) both ways and then when he sees a gap sprints past him and races to the 50 m line

2 on 1 – start at try line with partner, opposition player faces you from 10m line, work him over and when you see a chance take it and race to the half way line walk through to other end change roles each time x 6

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