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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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