Steve Mac – Game Specific Explosive Speed & Power Endurance Development
Prepared by: SteveMac
Game Specific Explosive Speed & Power Endurance Development
Placement: Late Preseason & In-season
These drills to be done at the beginning of the session when the players are fresh so the intensities are at maximum for effect transfer and relevant adaptative response.
Execution Parameters: Low Volume, high Intensity. Thorough warm up critical as all efforts are at 100%.
Duration: 20-25min block
Drill 1
· Player starts on his back lying in front of a 10m channel with a tackle bag placed 2m inside the channel.
· Quick roll over up and tackle and roll with bag.
· Immediately release bag, up and short explosive sprint to cone.
· At cone, turn around, hit the deck, roll, up and explosive 10m sprint back.
· Player to complete 3 sets of 3 repetitions of the above sequence at 100% intensity.
· 1:1 rest ratio between repetitions and 2min break between sets
Drill 2
· Players work in pairs on a 20s work:rest ratio.
· Player woks from the ground up into a high intensity explosive drive into a shield over 3m.
· As he gets to the 3m mark he immediately backpedals as fast as he can and then repeats as many times as possible for 20s, after which he swaps with the shield holder.
· Each player does 3 x 20s drives in the above sequence and then they both rest for 2min.
· Complete 3 sets.
Drill 3
· This drill requires the players to work together in groups of 3 at 100% intensity in a game specific sequence.
· Working in groups of 3 they start by working in low body positions over the bags, quickly hitting the deck and accelerating up and back around to receive the ball as shown in the video.
· The first ball receiver then “beats” a defender with a shield, makes contact with an explosive leg drive against a 2nd shield, hits the deck and presents the ball, while the 2nd player cleans the shield away and the 3rd player seals the ball, protecting it from the defending shield.
· Emphasis on speed of movement, explosive power into contact, correct body positions and technical accuracy.
· Run continuously for 5-7min, changing attackers and defenders after every 3 sequence completions.
Steve Mac Low Volume, high Intensity drill #3
Steve Mac Low Volume, high Intensity drill #2
