Ajax Fitness & Conditioning
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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.

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