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Tuesday, August 11, 2020
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Aerobic Development 1


Equipment needed - full size football pitch - 12 cones of 3 different colours - 1 football - 1 server

Work rate 4 minutes @ 90 - 100% - recovery 3 minutes - 4 reps

Session details - start on centre spot - the server with pass the ball at pace, you control then return the ball.

The server will then call a cone colour (blue or yellow) and number e.g. "yellow 2" or "blue 3" you sprint to that cone then back to the centre spot.

After completing 5 sprints you sprint round all the white cones touching each one, then return to the centre spot.

Continue for 4 minutes then rest for 3 minutes but keep moving. 

Complete 4 reps

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