If you need to get a good conditioning blast and are say coming back from an injury, or can’t do a lot of agility work or just fancy some dirty YoYo test style running, Then this little fitness session is really good. It takes all the down and ups out and the twisting and turning which may aggravate and injury. It also builds a good running base in season. If you are preparing for preseason then by all means increase the distances to suit.
Obviously like everything on here, check it out with someone qualified if this is ok for you to do.
Session – Pitch running
You start on the try line and run out at a good pace for 15 seconds, If you are coming back from injury, have a few issues with knees or just starting out etc. your aim should be to reach the other 22 just on the 15 second mark. This is a good pace but not sprinting flat out.
You rest on the 22 line for 15 seconds and then repeat the run for 15 seconds, back to the try line, where you came from.
You repeat this 15 seconds on 15 seconds off 12 times. After the 12th rep you rest for 2/3mins.
You then repeat the whole sequence another 12 times, after this set, rest for 2/3mins and then do it again, one more time.
You are doing 3 blocks of 12reps of 15-second runs.
You should make the target distance every time, making sure you run with good form. If you are struggling to make the distance pretty early on, then take it back. So you are able to constantly repeat it at a stretch
Work hard, have some drinks with electrolytes handy, and get ready for a good leg burn.
I did this, the other day over a longer distance. Rank is the word.
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