Exercices fartlek football

The first drill is called 10-15-35 Fartleks, and this uses a 60 x 30m area of grass, four cones (or alternatives) and a ball. This drill will help to improve three things; your speed with the ball, your overall endurance capacity, and your acceleration out of a turn. Using the cones as guides, you will run: 10s at 100% with the ball 15s at 75% without the ball 35s at 50% without the ball. You will repeat the above five times to finish one set. Aim to do three sets with a two minute rest between sets.

Fartlek training involves alternating between different speeds during a run. Here’s a simple yet effective Fartlek routine tailored for soccer players:1. Warm-Up (10 minutes) - Light jogging, dynamic stretching, and mobility drills. 2. Fartlek Session (20-30 minutes) - 0-5 min: Steady jogging at relative effort. The easiest way to gauge ease is whether or not the players can talk at this pace. If they aren’t talking while running with ease it is too fast. - 5-7 min: Sprint for 10 seconds, jog for 30 seconds, repeat - 7-10 min: Moderate pace with occasional acceleration bursts - 10-12 min: Sprint for 15 seconds, jog for 45 seconds, repeat - 12-15 min: Return to a steady pace - Repeat the cycle as needed3. Cool Down (10 minutes) - Light jogging followed by slow dynamic stretching into static stretching.

Start:1) Jog to first set of red cones2) Lateral movement through the red cones3) Sprint to hurdles4) Tuck Jumps, knees to chest over the hurdles with minimal contact with the ground5) Sprin to blue cone 6) From the blue cone to the red cone 75% run7) Diagonal sprints through red cones8) From blue cone to yellow cone jog9) Backwards from yellow cone to poles10) Forward lateral movement at poles at max speed11) 100% sprint to start 3 x 4 minute sets with 2 minute recovery after each set Squad will swap after each set Fartlek to weights circuit to Fartlek etc...

1. The lamppost routine Fartlek training is so very simple, easy to start, and effective, making it something you can use in your own personal training. As we’ve said, even pro players use it. Lots of footballers do the Fartlek run on their own throughout June, before they have to go back to their clubs to start pre-season proper on 1 July. If, in the evening, you see a guy in a hoodie running between lampposts, jogging between two and sprinting between the next two, it’s not some kind of bizarre getaway with a nod towards keeping fit, it’s a footballer being busy. The very simple lamppost routine is one such method of Fartlek training that you can use on an individual basis (wearing of a hoodie is entirely optional).

2. Group Fartlek Sprints Aside from individual training, Fartlek routines are also used in clubs, as part of group fitness training sessions. Just like the lamppost idea, moderate running speeds are mixed with short bursts of higher intensity work, such as in this example: The run was always an hour long, and consisted of running full-on for 30 seconds, then jogging for a minute… By the end you are left hanging on for dear life.

3. Add in Ballwork Both methods above are ones you can easily use, but as we covered in our overview of Fartlek training, you can make your own routines and use them as part of your individual training. Simple Fartlek Routine with Ball-work: – Jog (30 seconds) – Sprint (10 seconds) – Dribble in and out of markers – 2 sets medium-pace slaloms between 10 markers. – Sprint (10 seconds) – Jog (30 seconds) – Sole taps – (10 seconds) – a ‘sole tap is essentially where you tap the sole of your foot on the ball, alternating feet each time – more details and demonstration here Repeat You can use the above workout very easily to add your own sports specific movements into the routine.

4. 10-20-30s 10-20-30s are a simple, but very gruelling form of Fartlek exercise, which are discussed in more detail on a separate page. Essentially, you jog at 30% effort for 30 seconds, then run at 60% effors for 20 seconds, before finally doing 10 seconds of sprinting at 90% effort. You should do a number of these sets consecutively – more on how much you should do in our guide to 10-20-30 training. This routine has been tested on well-trained runners and found to be superior to their normal training routines. But footballers can also make use of it and tailor it to their needs. Try substituting the 30 seconds of jogging for 30 seconds of low-intensity ball-work, such as dribbling.

Football Pitch Fartlek Workout: This workout can be adapted to different levels of fitness and experience by using either the length or width of the pitch as your recovery run section. Start at one corner of the pitch and sprint the length of the field. Recover by lightly jogging the width. Sprint the second length. Recover by lightly jogging the final width. Again, for an easier version, flip your sprints to the width and recovery runs to the length. You can also make it harder by sprinting from corner to corner and then recovering on the widths to add extra distance to the sprints. For an extra bit of pain perform these exercises at the corners: 15 Burpees (corner 1)20 Air squats (corner 2)30 Mountain climbers (corner 3)15 Push ups (corner 4)