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.
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