HIIT Runs

2 Exercises:Exercise 1 (Top):

• 2 cones
• 1 ball per player
• 1 box (or fence/wall)

Exercise 2 (Bottom):

• 6 cones
• Start line to end line 20m, mark the middle line

Exercise 1:

• Players stand with the ball at the sideline, backs to the field. On command, they start hopping backwards on the left leg, pulling the ball with the right sole.
• Each backward step touches the ball with the right sole, across the entire field width.
• Upon reaching the other side, sprint to the 16m line, then jog back to the other side. Repeat with the other foot.
• After the second round, stand 5m away from a fence. Lean forward against the fence, arms stretched out. Right foot on tiptoes, raise the left knee at a 90-degree angle and tap the fence at the highest speed with the toe for about 60 seconds.
• 3 rounds of this combination of pulling the ball back and "fence tapping". Then, the groups switch.

Exercise 2:

• Players run at maximum speed to the middle line (1), then back to the start line (2), then to the opposite baseline (3), back to the middle line (4), back to the baseline (5), and then to the start line (6).
• The effort should be about 20 seconds. Then jog very lightly within 10 seconds to the opposite baseline (7) and start the whole thing from there. In total, 4 minutes meaning 8 repetitions.