Detail:
- Players all start at the base of a box that’s 50m in length.
- Players must run the length of the box, turn at the top, and run the length of the box back.
- They must complete 30 lengths, or 15 sets of up-and-back.
- Players must aim to complete this within 5 minutes where possible, but use their time as a benchmark to track progress when completed at later dates.
Coaching Points:
- Players should split the run into three parts: Acceleration, Maintenance, and Deceleration;
- For the first 10m of the run, players should put most energy into the Acceleration aspect of the run to build a high speed within that run.
- If the Acceleration is good, the Maintenance aspect of the run will then be easier.
- For the final 10m of the run, players should focus on Deceleration to prepare for the turn.