Box Running

Follow me on twitter

BOX RUNNING
Great test/ Drill/ Exercise/ Warm up and Game.

EQUIPMENT:
- 4 cones
- Stopwatch

PURPOSE:
To work and improve of football related running patterns:
- Acceleration
- Deceleration
- Balance
- Agility
- Explosive speed
- Co-ordination

SET UP:

- 4 cones set up in a 5x5 grid progressing to 10x10 MAX

DRILL:

Players take it turns to simply run round the coned grid as fast as they can. Either Once or 2/3 times.

RULES:

(Referring to top image above) Players must maintain their focus on the goal at all times running around the grid.

For example they will set off running forwards! they will then run laterally to the next cone and once done run backwards to the third cone and finally finish by running laterally to the start.

Always looking forwards (so if the coach stays where pictured the players will never see the coach during their run)

PROGRESSIONS:

- As pictured, introduce diagonal runs again if looking at the image above shoulders always pointed square onto the coach

- Introduce a game, where by 3 players start on each cone and players score points by tagging the player ahead of them if they can reach them and tag them - tagged player waits in middle of grid (Set a time limit)

- Introduce a ball for the player to manipulate with as they navigate the grid

OUTCOMES:

- Faster, more explosive players. Ideal for players who want to emulate the stars such as Leo Messi, Carlos Tevez and Sergio Aguero.

COACHING POINTS:

- keep the grid no bigger than 10x10

- This is about acceleration and deceleration NOT SPRINTS:

(Centre of gravity low to the ground 'No player should be fully up right sprinting')

- 110% effort

TRAINING PLANS:

Reps - 1 lap - progress to 3-5 (3x times a week)

Sets - 3/5

Rest - 60 seconds 

Follow me on twitter