Sprinting and acceleration.
5 drills
5 drills
The 5-10-5 pro agility (short shuttle) test adapted to football: three cones 5 m apart, lateral start, two 180-degree changes of direction and a second run dribbling the ball.
Repeated-sprint-ability protocol validated in football players: 3-4 sets of 4-6 30 m shuttle sprints (20 m out, 180-degree turn and 10 m back) with 30 seconds of recovery between sprints.
Raymond Verheijen's football conditioning game for the final weeks of pre-season: 4v4 to two mini goals on 30x20 m, two sets of six 1-minute repetitions with 2 minutes of rest.
Two players wait with their backs to the coach; on the signal they turn and sprint to the ball the coach has played in. First to the ball attacks the mini goal, the other defends. Reaction, acceleration and a duel in one action.
Neuromuscular activation block to close the warm-up: 20 m speed build-ups, starts from different positions and reaction sprints to a visual cue from the coach.