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High Intensity Pitch Session

This session is designed to build your anaerobic capacity - that is the length of time your body can cope working at higher rates.

 

As always, begin with a 10 minute progressive dynamic warm up.

Drill 1 - Box / Halfway Shuttles

Level
Sets
Reps
Time
Rest Between Reps
Rest Between Sets
Level 1 - Starting Out
2
3
35s
1:15 mins
2:00 mins
Level 2 - Amateur
2
3
28s
60s
2:00 mins
Level 3 - Semi-Pro
2
4
24s
45s
2:00 mins
Level 4 - Pro
2
4
20s
40s
2:00 mins
Level 5 - Elite
2
4
18s
40s
2:00 mins

Drill 2 - V-Run

Level
Sets
Reps
Time
Rest Between Reps
Rest Between Sets
Level 1 - Starting Out
2
2
90s
2:30 mins
2:00 mins
Level 2 - Amateur
2
3
60s
1:30 mins
2:00 mins
Level 3 - Semi-Pro
2
3
45s
1:30 mins
2:00 mins
Level 4 - Pro
2
3
40s
1:15 mins
2:00 mins
Level 5 - Elite
2
4
35s
1:10 mins
2:00 mins

Drill 3 - Pitch Widths

Level
Sets
Reps
Time
Rest Between Reps
Rest Between Sets
Level 1 - Starting Out
2
4
18s
36s
2:00 mins
Level 2 - Amateur
2
6
16s
32s
2:00 mins
Level 3 - Semi-Pro
2
6
14s
28s
2:00 mins
Level 4 - Pro
2
8
12s
24s
2:00 mins
Level 5 - Elite
2
8
10s
20s
2:00 mins
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