AEROBIC FARTLEK SEQUENCE #3

AEROBIC FARTLEK SEQUENCE #3

Detail:

  • Players start at the bottom of the left channel as their starting point.

  • After starting, they must first jog across the yellow section and into the red section, where they must sprint across.

  • When returning to the yellow section, they return to a jog, to reach the end of the left channel.

  • After completing the left channel, they move across to the right channel and must come back down in a similar way, starting with a sprint through the red section.

  • Once in the yellow section, return to a jog before slowing down to a walk, where they get their rest.

  • Once completed one repetition, they should seek to go again, starting in the yellow section.

  • Players should work continuously for 3 minutes before resting for 90 minutes. They should work through five sets of the above.

Coaching Points:

  • Players should utilise the jog & walk sections to rest where possible to ensure the sprint sections are completed with maximum effort.

  • Jog sections can be taken as slow as necessary but should always be a jog, never a walk.

  • Players should remember the three stages of the run - Acceleration, Maintenance, and Deceleration, and manage this accordingly with the distance they are covering.
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