Fitness Drill - The Chase

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Rules:

- Two lines of players, the Blue players will explode and accelerate away on the coaches call. The Red players attempt to try and chase them down and tag them BEFORE the Blue player in front of them passes the finish line.

- Coach decides which line to finish on etc 'Green - 20 meters,  Yellow - 30 meters etc'

Variations/Progressions: 

- Players start sitting down (this is aimed at kids and for fun, as this wouldn't be game realistic)

- Players start sitting on their shins and must 'pop/explode up, and once up accelerate' THIS IS NOT ONLY HARD BUT VERY DEMANDING THE BODY

- All players start in a lying down position (on their front)

- Coach DOESN'T start the chase, each individual blue player does, so for example the Blue players can go WHENEVER THEY WANT, and the red player must wait until HIS PLAYER goes.

(This is very hard for the Reds as you'll notice they will keep losing focus and get caught watching OTHER players running away only to then look and find their player has already GONE!)

- One of my favorite progressions, the Blue players jostle between each other like if a corner were to come in, while the Reds try and keep track of their man. With all the confusion as soon as the Blues think they've got an extra yard to EXPLODE away.

- Players all face AWAY from the set up, again the Reds need now to always be looking over their shoulder to see if their player is about to run, you can also then add players to slide up down the start line to add to the confusion.

Working on:

- Reaction Times

- Speed 

- Agility

- Balance

- Co-ordination

- Explosiveness

- Competition

Coaching points:

To help work on speed, its important to encourage head down for as long as they can as they DRIVE out from the start, with arms at 90 degree angle at the elbow, 

GREAT PIECE OF ADVICE - The faster the arms pump the faster the legs will!

Thanks for reading..

Zander

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