|
AER.ANAER. GENERIC
MIXED |
| HEADLAND |
EXERCISE |
CODE |
| AER.ANAER. GENERIC |
Fartleck I-L-U-O |
RMG01 |
Set up as in the diagram, players perform a series of runs of
different distances at a steady rhythm with varied recovery, rest
via continuous gentle running. Players perform 1-2 series with 3-4’
rest between series.: - 4 laps (whole pitch) (50-60%) - Length (80%)
---- Rest: width - Length + width (80%) ---- Rest: Length - W + L +
W (80%) ---- Rest L + W - Whole lap (80%) ---- Rest: Lap - Lap (80%)
---- Rest: Lap - L + W + L (80%) ---- Rest: W + L - W + L (80%) ----
Rest: W - Length (80%) ---- Rest: W+ L + W - 2 laps (whole pitch)
(50-60%)
|
LEARNING LEVEL |
OBJECTIVES |
| 14-15 years |
Development of general mixed aerobic/anaerobic resistance |
|
NUMBER OF PLAYERS |
VARIATIONS |
| All |
Change
directions, distances, intensities, … |
|
TRIM-CCTS AVERAGES |
PROGRESSION |
| 0.67 |
Increase
distance, series, repetitions, ball... |
|
DIMENSIONS |
SERIES |
DURATION |
REST |
| outer of the field |
1-2 |
15' per series. |
3-4' / series |
|
ASPECTS TO BE WORKED ON |
|
1 |
Different running intensities |
| 2 |
Maintain speed
indicated in each stage |
|
3 |
Possibility of adjusting rhythm
according to resistance test |
| 4 |
|
|
5 |
|
|
|
AER.ANAER.
GENERIC MIXED |
|
HEADLAND |
EXERCISE |
CODE |
| AER.ANAER. GENERIC |
Interval 6 |
RMG03 |
A 300m-long circuit is marked out on the pitch (lap of the
pitch approximately , depending on the size of the pitch).
Series of 300m at 110% of individual MaxAS. To facilitate
organisation, players grouped according to their MaxAS and 3
groups are formed. Each will have a specific lap time (As a
reference, between 55"-75"). Each group runs a lap and rests
while the other groups run theirs (2' approximately ).
|
LEARNING LEVEL |
OBJECTIVES |
| 14-15 years |
Aerobic power |
|
NUMBER OF PLAYERS |
VARIATIONS |
| All in 3 groups. |
Slightly vary distance,
intensity |
|
TRIM-CCTS AVERAGES |
PROGRESSION |
| 0.64 |
Increase number of
repetitions. |
|
DIMENSIONS |
SERIES |
DURATION |
REST |
| 300 m |
4-8 |
12'-24' 55"-70" |
2' |
|
ASPECTS TO BE
WORKED ON |
|
1 |
Maintaining
lap times |
|
2 |
Form groups correctly according to their
MaxSpeed |
|
3 |
Respect
work/rest ratio |
|
4 |
|
|
5 |
|
|
|
AER.ANAER. GENERIC MIXED |
|
HEADLAND |
EXERCISE |
CODE |
| AER.ANAER. GENERIC |
Interval 1 |
RMG05 |
Set up as shown in the diagram, the
team is divided into 3 groups
according to their MaxAS. Players
perform series of 100m (1 length of
the pitch) at 115% of MaxAS. 1-2
series of 7-10 repetitions of 100
m/2’ The 3 groups work according to
their MaxAS. They run the 100 m at
115% MaxAS and rest while the other
2 groups run (40”). This is
performed as if it were a relay.
when G2 arrives, G2 leaves. Senior
reference: 18"-22" the 100m
|
LEARNING LEVEL |
OBJECTIVES |
|
14-15 years |
Aerobic power |
|
NUMBER OF PLAYERS |
VARIATIONS |
|
All in 3 groups. |
distance, time |
|
TRIM-CCTS AVERAGES |
PROGRESSION |
|
0.54 |
Increase Number of repetitions
(divide en series) |
|
DIMENSIONS |
SERIES |
DURATION |
REST |
| 100x30 |
1-2 s x 7-10 r |
15'-20'
|
2' / series |
|
ASPECTS TO BE WORKED ON |
|
1 |
Maintaining intensity of work |
|
2 |
Respect 1/3 ratio
work/rest |
|
3 |
|
|
4 |
|
|
5 |
|
|
|
AER.ANAER. GENERIC MIXED |
|
HEADLAND |
EXERCISE |
CODE |
| AER.ANAER. GENERIC |
Interval 5 |
RMG06 |
Distributed as in the diagram, the
team is divided into 3 groups.
Players perform 1 or 2 series of: 3
repetitions of 40, 60, 80 and 100 m,
rest 1' and 2 of 80, 60 and 40 m,
rest 2'. This works like a relay
race. when G1 arrives, G2 leaves,
and so on. As a reference for
seniors 40m at 7"/14", 60m at
10"/20", 80m at 14"/28" and 100m at
20"/40"
|
LEARNING LEVEL |
OBJECTIVES |
|
14-15 years |
Aerobic power |
|
NUMBER OF PLAYERS |
VARIATIONS |
|
All in 3 groups. |
Number
of repetitions, distances. |
|
TRIM-CCTS AVERAGES |
PROGRESSION |
|
0.62 |
Increase working time |
|
DIMENSIONS |
SERIES |
DURATION |
REST |
| 100x30 |
1-2 s |
15'-30' |
1'-2' |
|
ASPECTS TO BE WORKED ON |
|
1 |
Maintaining intensity of work |
|
2 |
Maintain 1/2 ratio
work-rest |
|
3 |
|
|
4 |
|
|
5 |
|
|
|
AER.ANAER. GENERIC MIXED |
|
HEADLAND |
EXERCISE |
CODE |
| AER.ANAER. GENERIC |
Wide threes with ball
|
RMG07 |
In threes players use the entire
width of the pitch. Ball dribbling
at high speed, working in threes in
relay style. Players perform 2-4
series of 3-6 minutes, with 2-3’
rest between series
|
LEARNING LEVEL |
OBJECTIVES |
|
14-15 years |
Aer-Anaer. Generic mixed.
Dribbling |
|
NUMBER OF PLAYERS |
VARIATIONS |
|
All in trios. |
distances, with or without ball |
|
TRIM-CCTS AVERAGES |
PROGRESSION |
|
0.60 |
Increase work time |
|
DIMENSIONS |
SERIES |
DURATION |
REST |
| a ½ of field |
2-4 x 3'-6' |
15'-20' |
2'-3' |
|
ASPECTS TO BE WORKED ON |
|
1 |
High intensity of work |
|
2 |
|
|
3 |
|
|
4 |
|
|
5 |
|
|
|