This drill uses the 4 cones the dotted lines represent jogging and the normal lines represent active recovery
They will start off with a straight line jog to the edge of the box between 25-30% maximal and back. With a 1-2 W/R ratio
A progression is to increase the intensity to 50-75% and reducing the w/r ratio to 1-1 or progress further by ratio of 2-1 this would require a recovery period between the sets due to the build of lactate acid
Another progression is to increase the distance from the by line to the edge of the box to the by line and half way line.
A regression would be increase the w/r ratio 1-3, reduce the intensity and decrease distance.
in more ways than one
sportplan_netball
in more ways than one
sportplan_football
The coaching methodology revolution sweeping grassroots football - and how to implement it at your club this season.
Why the best coaches in 2026 are measuring intensity, not just running drills - and how you can do it without expensive technology.
Why Barcelona's favourite training exercise should be in every coach's toolkit - and how to run rondos that actually transfer to matches.
