Stamina

Varied Running Circuit. (Unopposed)

Different running and jumping drills, 3 minutes each station then change stations in a clockwise direction. All runs are done at 70% maximum with an active rest in between. Repeat 3 complete circuits, then stretch (approx. 10 minutes) and then repeat another 3 complete circuits. Time 90 minutes.

Station 1Sprint and jog back.
Station 2 Slalom sprints and jog back.
Station 3 Two footed jumps and walk or skip back.
Station 4 Sprint into the centre of the circle and jog back out, walk back,
or skip back, each player chooses. Work the complete circle.
Station 5 Zigzag sprints, and then jog back backwards.

On every station the sprints and return movement can be;

Forwards.
Backwards.
Sideward.
A combination of all of the above.

The intensity of the exercise can be altered to the coaches directive, all sprints 80%, 90%, 100% or a mixture of all. This exercise can involve a ball
at some stations and not at others.

Repeat 3 complete circuits, then stretch (approx. 10 minutes) and then repeat another 3 complete circuits. Time 90 minutes.

Progression:

Varied running circuit (opposed).

Exactly the same exercise as the previous but with one very big difference.
As each player executes his run or movement he has an opponent doing the
opposite. The opponent has to try and stay “touch tight” (within arms length)
at all times.

So one player for example on station 1 sprints forwards, and his “opponent”
sprints backwards, then both jog back.

On alternate runs the players change places so each has a turn attacking
and defending.

The defender is only a passive opponent making a threat not an actual challenge, with and without the ball.