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  • Pyramid Fartlek Runs

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    William Gbelee
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    This document describes a pyramid fartlek run soccer drill to improve aerobic fitness and capacity. Players run 3 intervals of 3 minutes each at 85-90% of their maximum heart rate, with 45 seconds of jogging rest between. This is repeated after a 4 minute rest. The drill is done on a full soccer pitch marked with cones and takes approximately 25 minutes total. The goal is to push players aerobically without entering anaerobic energy systems, and coaching points include monitoring running technique and providing drinks during rest periods.

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    This document describes a pyramid fartlek run soccer drill to improve aerobic fitness and capacity. Players run 3 intervals of 3 minutes each at 85-90% of their maximum heart rate, with 45 seconds of jogging rest between. This is repeated after a 4 minute rest. The drill is done on a full soccer pitch marked with cones and takes approximately 25 minutes total. The goal is to push players aerobically without entering anaerobic energy systems, and coaching points include monitoring running technique and providing drinks during rest periods.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    383 views2 pages

    Pyramid Fartlek Runs

    Uploaded by

    William Gbelee
    This document describes a pyramid fartlek run soccer drill to improve aerobic fitness and capacity. Players run 3 intervals of 3 minutes each at 85-90% of their maximum heart rate, with 45 seconds of jogging rest between. This is repeated after a 4 minute rest. The drill is done on a full soccer pitch marked with cones and takes approximately 25 minutes total. The goal is to push players aerobically without entering anaerobic energy systems, and coaching points include monitoring running technique and providing drinks during rest periods.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 2

    Soccer Drills Pyramid Fartlek Runs

    Site:Soccer Drills & Football Drills - Professional Soccer Coaching http://www.professionalsoccercoaching.com Title:Pyramid Fartlek Runs - Created: 1 February 2010
    Pyramid Fartlek Runs
    Drill Objective(s)socceraerobic fitness and conditioning aerobic 1) Develop Aerobic Capacity 2) Develop Threshold Capacity. * * * * * Drill No:Ae9 Age: 13-Adultsoccer fitness drills aerobic No Players:1+ Difficulty: Easy Area/Time:3/4 Pitch(25 mins = 1 set)

    Diagram 1

    ORGANISATION: Mark out the cones on a full standard soccer pitch as shown in the diagram. From penalty area to penalty area, cones mark the turning points int the circuit. INSTRUCTIONS: Players perfom 1 lap of casual low intensity jogging in preparation for the activity. Total exercise time shoould be approx. You may need to calculate your maximum HR prior to this exercise to work out at the correct intensity. Approx. 25 mins for 1 set . Players perform the following routine, in a clockwise direction around the 2 cones: * * * * * * * * Run 1 = Perform 3 mins running at 85-90%mHR (Threshold running). Jog for 45 secs. Run 2 = Perform 3 mins running at 85-90%mHR (Threshold running). Jog for 45 secs. Run 3 = Perform 3 mins running at 85-90%mHR (Threshold running). Jog for 45 secs. REST (Recover for 4 mins) Repeat runs 1-3.

    SCORING: None. KEY COACHING POINTS:

    Page 1 of 2 - Print date: 15 February 2012 http://www.professionalsoccercoaching.com

    Soccer Drills Pyramid Fartlek Runs

    Site:Soccer Drills & Football Drills - Professional Soccer Coaching http://www.professionalsoccercoaching.com Title:Pyramid Fartlek Runs - Created: 1 February 2010
    Good technique on the dynamic stretches and also the fast feet activities. Monitor both hand/arm and feet movement. 1) PROGRESSIONS: * Reduce the rest period to 3 minutes to increase the intensity of the activity. VARIATIONS: * Run 1 = Perform 3 mins running at 88-92%mHR (Threshold running). * Jog for 45 secs. * Run 2 = Perform 3 mins running at 88-92%mHR (Threshold running). * Jog for 45 secs. * Run 3 = Perform 3 mins running at 88-92%mHR (Threshold running). * Jog for 45 secs. NOTES AND OBSERVATIONS: Make sure the players are being pushed aerobically but dont enter anaerobic energy systems. Give opportunity for drinks during rest breaks. The soccer graphics have been made with Easy Sports-Graphics (www.sports-graphics.com)

    Page 2 of 2 - Print date: 15 February 2012

    http://www.professionalsoccercoaching.com

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