Physical Drill 2

Groups of 4
Cones: 7 per group
Level of Effort: 4.5/5
Level of Complexity: 4/5

Set up 4 cones in a line about 5m apart as shown by cones A, B, C and D below. Each of these cones will be a station on the circuit. Outside of cone A place three more markers at distances of 7m, 14m and 21m. The set-up here shows three groups.



The circuit will be a combination of high intensity and low intensity exercises. The high intensity exercises will be at cones A and C and the low intensity exercises will be at cones B and D.

At A the players will sprint to the markers placed at 7m, 14m and 21m. In general the exercises at B will work the core and abs while those at D will work the upper body. The exercises at C will be varied but will require the players to work hard. Although still working the players get a chance to catch their breath at B and D.

There are three circuits of four exercises and each circuit will be repeated three times. This gives 3 x 4 x 3 = 36 working periods which will last about 30 seconds each. With short breaks between the stations and longer breaks between the circuits the full routine can be done in about 25 minutes.

There will be players at each station but we will outline what those initially lined up at cone A will do. The players who start at B, C and D will do likewise.

Description:

Starting at A the players will sprint in and out to the marker at 7m seven times. This run will take about 30 seconds. These runners provide the timing for the rest of the groups. When they are finished the run all the players will move to the next station. Those at A will move down to the station at cone B. After ten seconds or so they will start the exercise assigned at B. They will then move on and work through stations C and D.

After finishing at D the players will be back at A. This time the players will sprint in and out to the marker at 14m five times. Again this will take about 30 seconds after which they work through stations B, C and D again carrying out the same exercises as before.

The next (and final) time the players get back to A they will sprint in and out to the marker at 21m three times. Again this will take about 30 seconds. After this the players will work through stations B and C before finishing up at D for the last time again doing the same exercises.

These 12 stations (A, B, C and D by three times each) comprise one complete circuit. After a break of 90 seconds or so the players line up at their starting cones and begin the second circuit.

The players do the same runs as outlined above at A but do different exercises at B, C and D. Again there will be 12 stations on this circuit. After another 90 second break the players begin the last circuit which has the same runs and three more exercises.

Examples of exercises that can be carried out at each station are given below. Remember that in each circuit the players will carry out three 30 second sets of each of the exercises.

First Circuit:
B – Overhead hurley swing keeping arms up
C – Two footed side to side jump over hurley
D – Static plank

Second Circuit:
B – Squat (with hurley held over head)
C – Burpees (Out-in-and up)
D – Sit-ups

Third Circuit:
B – Press-ups
C – Knees in the gut
D – Double leg static lift

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Physical Drill 1

Groups: 4
Equipment: 4 cones
Duration: 10 minutes
Develops: Anaerobic capacity
Difficulty: 4/5

Set-up:

Lay out the cones as shown below in a 12m square with corners A, B, C and D . Break the players up into four groups and place a group at each cone. Groups should have 3 or at most 4 players.

Description:

One player from all the groups goes each time. Players will run around a number of sides of the square, turn at the cone and return to their original cone.

Initially players will run one side. So the first player at A runs to B and back to A, the player at B goes to C and back, the player at C goes to D and back and the player at D goes to A and back with the four all players going at the same time. The next players in each group repeat the same run.

Then the players run two sides of the square and back to their starting point. Thus, the players at A run to B go round it and on to C. They turn around at C, run round B and back to A. The other three players do likewise. After all the players have done that run, the players run three sides and so on. For the longest run the players run all the way around the square, go around their starting cone and go back around the square again.

A useful pyramid is three sets of four sprints. One pattern to follow is 1,2,3,4, 4,3,2,1, 1,2,3,4 where the numbers represent the sides of the square ran on each sprint.

Variations:

A) The grid can also be adapted for five (pentagon) or more groups.

B) Have the next player in each group act as the cone to force players to run around then. When they begin their run the next player takes their place.

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