Field · 6 weeks · 2 days a week · test and retest
- Equipment
- Markers or cones
- Space
- A field or open area with 60 m of running space
- Each week
- Repeat the same week for 6 weeks. Test in week 1 and retest in week 6 the same way, so you can compare.
Check every exercise and load before you train. Choose weights you can lift with good form. Your copy can be changed in the editor before you save it.
Tuesday
Easy run and strides
Warm the legs, then a few faster efforts. Not a fitness test.
- Easy jog8 minEasy pace you could talk through. Shake the arms and settle the breathing.
- Skip and high knees4 minA-skips or high knees for short lengths. Tall posture, soft landings. Walk back.
- Strides6 sets · 60 mBuild to a fast run, not a max sprint. Walk back. Stay relaxed in the shoulders.
- Short shuttles6 sets · 20 mOut and back over 20 m. Turn low and balanced. Walk 20 m between reps.
- Walk down5 minWalk until the breathing is easy. Note how the legs felt, then stop.
Thursday
Solo footwork practice
Practise balanced direction changes with and without the ball.
- Walk the turns5 minPlace two markers a few steps apart. Walk around them in both directions and leave enough space to turn comfortably.
- Figure-eight movement10 minMove around two markers in a figure eight. Start walking, then add a comfortable jog if the turns stay controlled. Pause and reset when needed.
- Carry and change10 minCarry the ball in two hands around the markers. Change the direction of the turn and keep space to slow down. Walk through any turn you want to repeat.
- One movement cue5 minWalk the final turns. Notice which foot placement or pace made the change of direction easier to repeat, and choose one cue for next time.
Saturday
Test day · weeks 1 and 6
Record a starting point, then repeat the same tests the same way at the end.
- 10 m sprint2 attempts · 10 mStanding start, front foot 0.5 m behind the first line. Two attempts with full recovery between. Write down your best time and how it was timed (gates or hand).
- Bronco1 attempt · 1200 mFive sets of 20 m, 40 m and 60 m shuttles without rest (1,200 m in all). One attempt. Write down your time.
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