Ajax Fitness & Conditioning

Instructions/Setup:

This simple yet effective conditioning drill involves players jogging the   short ends of the pitch—either behind or in front of the goals—and sprinting   diagonally from corner to corner across the longer sides. The design promotes   repeated high-intensity efforts with active recovery built into the   movement.

The number of repetitions and sets should be determined by the coach based   on the intended physical outcomes, whether it be aerobic capacity, anaerobic   endurance, or recovery training.


Coaching Notes:

   • Sprint Intent: Players must treat each diagonal sprint as a   match-representative effort—100% intensity and sharpness throughout.

   • Controlled Recovery: Emphasize active recovery during the jogs. Players   should regulate breathing and prepare mentally for the next sprint.

   • Body Mechanics: Focus on posture and efficient running technique—drive   arms, lift knees, and maintain forward body lean during sprints.

   • Spacing & Flow: Ensure appropriate spacing between players to avoid   congestion and maintain rhythm across repetitions.


Progression 1: Add Ball Carry During Jog:

Players carry a ball during the jogging phase and perform quick touches or   footwork patterns as they move.

Focus: Adds technical load during recovery and encourages focus and   coordination under fatigue.


Progression 2: Timed Sprint Targets:

Set time goals for each diagonal sprint (e.g., <7 seconds). Players must   hit the target or repeat the effort.

Focus: Pushes maximal output while building competitive edge and   accountability.