Milan Fitness & Conditioning

Instructions/Setup:

This fitness and conditioning drill combines high-intensity sprinting with low-intensity jogging to improve both speed and endurance. The drill focuses on alternating between sprinting and jogging across a divided pitch, with the intensity increasing as the exercise progresses. The goal is to push players to their physical limits while ensuring a manageable recovery period during each rep.

The pitch is split into six sections, and each repetition increases the sprinting intensity while decreasing the jogging phase. Players gradually progress from sprinting 1 part and jogging 5 parts, to sprinting 6 parts and jogging none, maximizing their cardiovascular conditioning and stamina.

Coaching Notes:

• Proper Sprinting Form: Encourage players to maintain proper sprinting technique, focusing on drive, posture, and foot strike to maximize speed and efficiency during the sprints.

• Recovery Focus: Ensure players understand the importance of the jogging phase as a recovery period. The jog should be light and controlled to prepare them for the next sprint.

• Pacing and Intensity: Players should aim to maintain a consistent pace throughout the drill, with increasing sprint intensity. Proper pacing will help them maintain peak performance for the entire drill duration.

• Mental Toughness: Emphasize the need for mental resilience, encouraging players to push through the fatigue and maintain focus, particularly as the sprinting phases increase.