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