Belgium Fitness & Conditioning

Instructions/Setup:

Players will sprint to and from the central cones, with the distance increasing on each rep. The drill starts with players jogging in the lead-up to the sprint zone and also after the sprint zone, ensuring they maintain a steady pace and control throughout.

Coaching Notes:

• Pacing: Encourage players to jog at a controlled pace before each sprint to ensure they can sustain the effort throughout the drill.

• Sprinting Form: Focus on proper sprinting technique, with emphasis on arm movement, posture, and a quick turnover of legs.

• Breathing Control: Remind players to control their breathing, especially as the distances increase with each rep, to ensure they maintain energy.

• Recovery Phase: Ensure players understand the importance of recovery during the jogging phase to prepare for the next sprint.

Progression 1: Add a Change of Direction:

In each sprint, add a small change of direction at one of the cones (e.g., a quick pivot or 90-degree turn) before resuming the sprint. This simulates real-game situations where players often need to accelerate in different directions.

Focus: Improves agility, change of direction, and acceleration.

Progression 2: Sprint Backwards:

For the final rep, players must sprint backwards to the central cone, and then jog back to their starting position.

Focus: Develops overall speed and coordination while engaging different muscle groups in the sprint.