Fitness Ladder (Aerobic)

DESCRIPTION

ORGANISATION:

Mark out the cones as shown in the diagram above.  The set-up above is for 14 players.  The area is 45x25yrds marked by the pointed yellow cones.  Seven lines with three different colour cones are also set up.  The yellow (disc) cones are equally spread along the side line.  The orange cones are approx 8 yrds from the yellow cones.  The white cones are a further 8yrds from the orange cones.  The players on the white cones should each have a ball.  The 7 red players start from the yellow disc cones and will be the working players in the example.

• Red Players = Working Players
• Blue Players = Servers (Resting) Players

INSTRUCTIONS:

• Red players check (sprint) to the orange cone on the right hand side of the cone first (simulating stepping/pressing to the side of a player to win the ball). 
• The servers (blue players) pass the ball to the red players when they arrive at the orange cones.
• Once they have played the ball back to the server (blue player), they turn and sprint back to the yellow cone.
• They then sprint back out to the left hand side of the orange cone to receive and pass back another pass from the blue server.
• On returning the second pass to the server the red player turns and move on to the next yellow cone (to their left). 
• When completing their passes at the top of the ladder (having completed both passes back to the server) the red player runs around cone A and sprints (90%) all the way around the grid back to cone D before re-entering the ladder again.
• One repetition of this exercise ends when the red players get back to the same position they started from. 
• Rotate to have the Blue Players working and the Red players resting.
• Each team should perform 4 reps = 1 set.  Each rep should focus on a different technical skill (refer to Progression 3).  Approx. 25 mins for 1 set.

In the diagram above:

1. A1 checks to the side of the orange cone (right hand side).  Receives service from B1 and returns the ball to B1.  A1 turns and sprints back to the yellow cone.
2. A1 then sprints out a second time to the left hand side of the left cone to receive service from the server (B1) again.  A1 return the pass again to B1.
3. A1 then turns and runs diagonally across to the next yellow cone to start the same sequence again.

A2 and B2 would be performing the same exercise at the same time (as will the other partnerships).  A7 would start by performing their two checking runs and then sprinting around the grid (indicated by the red line).

SCORING:One circuit repetition can be timed for competition purposes between the two teams.

PROGRESSIONS:

1. Increase the distance between the cones to 20yrds.
2. Reduce the rest period to 2 minutes to increase the intensity of the activity.
3. Change the technical skill involved in the pass back to the server on each rep.

• Ground Passes (Served with feet).
• Volleys (Served with hands).
• Jump Headers, both feet off the ground (Served with hands).
• Chest control and volley (Served with hands).
• Thigh control and half volley (ground pass) (Served with feet).
• Feet (Juggle 3 touches) (Served with hands).

 VARIATIONS:

1. The distances between the cones can be varied to increase/decrease intensity.  Shortening the distance players would check (between the yellow/orange/white cones) increases the agility component of this exercise.  Lengthening the pointed cone area (distances between A,B,C,D) (for example 60x30yrds in length) will increase the aerobic endurance (intensity) of the exercise.
2. Set-up various speed and agility activities around the outside running area.  Refer to Diagram 2.  In this example A > B = hurdles, B > C = Agility Poles (cones can be used) to create a slalom, C > D = dribbling and pass back to cone C (Or for more advanced players: juggling on the walk/jog).

COACHING POINTS

KEY COACHING POINTS:

1. Maintaining good technique in technical skills around the grid. 
2. Players should work maximally when checking (pressing) back and forward to the orange cones.
3. Good technique on the dynamic/agility movements and also the fast feet activities. Monitor both hand/arm and feet movement. (Diagram 2)