What Size Is A 5 A Side Football Pitch Sprint Workouts

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Sprint Workouts

It’s the same thing day in and day out, you have a plan for your running program or session and you do it repeatedly thinking it will get you fit, or you get to a stage where it feels like a chore rather than enjoyable.

We all know that we need to challenge our bodies to improve both mentally and physically, so as a new challenge the Team at TOD Coaching have put together the following sprint workouts to get you re-motivated and inject some fun into your workouts. All sets have three fitness levels so you don’t feel left out in any way.

21’s

You need two lines 10 meters apart, for example the baseline to the touchline on a rugby pitch is approximately 10 meters apart.

The session requires you to complete a set number of sprints in a minute or less, see the table below for an example.

Level

Sprint for beginners 13 sets 4 Time 60 seconds Rest 30

Medium sprint reps 17 sets 6 Time 60 seconds Rest 20

Advanced sprint reps 21 sets 8 Time 60 seconds Rest 10

3 T’s

The triangle of trauma

Although markers are required for this session, a triangular pad in the local park, running from the touchline of the football field to the center point and the other side back to the starting position constitutes a triangle, or three small sticks will do.

Pick a point on the triangle, this will be your starting point,

On the first repetition, complete the circuit as quickly as possible, this must be the maximum effort. When you’re done, record your time and add your run time to your set rest time according to the chart below, this time giving you your run rest time.

The faster you run the net under the running rest time, the longer the rest period, eg. rest time for beginners-run 90 seconds, they start it in 60 seconds, have 30 seconds rest before starting again.

Some coaches will traditionally double your time to give you the rest you need, this is great if you want to finish the set at the same time each round. As you progress through the levels, distances can increase and sets can represent all-out efforts for a certain number of rounds.

Run Rest Time Example

A beginner completes a circuit in 50 seconds. Rest time at the table is 40 seconds, which equates to a total running rest time of 90 seconds.

A runner should complete the lap in less than 90 seconds, the faster he goes the longer the rest.

Be careful to hit the target time in this case 90 seconds each time as this will not mean rest and become an endurance set.

Level

Beginner Sets 8 Run Rest = Time + 40 Second Markers (Distance) 15

Medium sets 10 Run, rest, = time + 30 seconds Markers (distance) 20

Advanced Sets 12 Run, Rest, = Time+20 Seconds Markers (Distance) 25

Alternatively, the triangle could be run as follows, where the recovery is part of the walking set, but the more tired the individual, the longer the recovery phase.

For beginners, they walk on the first side of the triangle, run on the second and third.

Level

Beginner sets 10 Pace walking, running, jogging Markers (distance) 15

Intermediate series 12 Tempo walking, jogging, sprint Markers (space)20

Advanced sets 14 Tempo jog, sprint, sprint Markers (distance) 25

The Number Bok

In this session, it again requires full effort with each repetition. You’ll need to find an oblong field in boxes like the 6- and 18-yard boxes on a football field, or grab four twigs from a tree. The size of the area can be increased or decreased at any time in the beginning depending on your fitness level, start with markers 10 meters apart if using cones or twigs etc.

Check the box as follows

1. Length

2. Width

3. Diagonal

The following table is a guide to how the box should work. Remember it’s a sprint network.

Level

Total for beginners 5,7,9,11,13,15,17 Rest 30 seconds

Intermediate totals 12,14,16,18,20,22,24 Rest 20 seconds

Advanced total 17,19,21,23,27,29,31 Rest 10 seconds

The aim is to run the grid as fast as possible and using the numbered sides achieve the totals listed according to your fitness level, rest is jogging on the spot at the point you have achieved. It is entirely up to the individual how the box is run to achieve the set totals.

Examples

5- Can be performed as 5×1, 2+2+1, 3+2, 3+1+1.

12 can be run as 12×1, 6×2, 4×3, 5+3+2+2

The above sets are meant to compliment your existing program and as an alternative for days when you can’t do a set for whatever reason. Make the most of them and you’ll see progress and have fun while completing them.

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