IN PARTNERSHiP WiTH
Richard Hawkins 15:15 drill
Overview
MANCHESTER UNITED
[Link] MAIN SESSION SETUP
AREA
Key Ball movement Player movement
Half pitch
EQuIPmENT
I use this session to improve players aerobic tness. It can be completed in isolation as one training session or incorporated within a larger session. Improvements on the pitch can be seen in a greater ability to recover from highintensity bouts and cover more distance at a high intensity. There are hundreds of drills that can be performed to produce the same effects; the principles behind the drill are the key. This drill requires a few cones and use of the pitch markings. Any number of players can perform it at the same time. The coachs view of this session very much depends upon his or her training philosophy. It is not to everyones liking as it does not involve a ball. However, it does ensure the players replicate some of the highintensity speeds they are exposed to in matches and provides a structure from which all players can be overloaded, leading to an enhanced ability to utilise their technical skills.
3 cones, halfway, + 3 m, + 5m
NumBER oF PLAYERS
Whole squad
What do I get the players to do?
This drill (15:15) works players for 15 seconds, followed by 15 seconds rest. In its simplest form the players perform the following: 1 Line up on the edge of the penalty area and on the whistle run to the halfway line. 2 Immediately turn and run back to the edge of the penalty area. This should take 15 seconds. 3 Rest for 15 seconds before repeating the run. Perform a total of 10 runs ,making the total duration of the set 5 minutes. Depending on how you set up your coaching session you can have 2 minutes rest and repeat the set a further 2-4 times. Alternatively, it is sometimes useful to intersperse smallsided and possession games of a similar intensity with this type of running.
1
Players race against the clock from their starting position on the edge of the area.
2
They run to the halfway line and immediately turn back towards the penalty area.
What are the key things to look for?
All I want the players to do is keep a smooth running stride and try to cruise across the ground, maintaining the desired speed.
3
They must complete the run in 15 seconds. When they get back to the start they have 15 seconds rest before going again.
Theprinciples behindthedrill arethekey
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IN PARTNERSHiP WiTH
[Link] PROGRESSION How do I progress the session? Richard Hawkins
MANCHESTER UTD Head of human performance, Richard Hawkins went to United in March 2008, having previously occupied roles with the Football Association and West Bromwich Albion. In early 2005, Richard joined Bryan Robsons West Brom as conditioning coach before following Robson to Shefeld United at the beginning of the 2007/08 season. His role with the Blades was short-lived, and a move to United beckoned before the seasons end. Richard primarily deals with the clubs rst-teamers, tracking their rehabilitation programmes and general physical development. But his longer term strategy is tobuild a human performance structure throughout the club, ensuring the same framework from the senior stars right down to the Under-9s. Hawkins joined Manchester United in March 2008.
Key Ball movement Player movement
I progress the session in a number of ways: 1 When the players return to the penalty box make them complete a recovery run to the touch line and back. 2 Reduce the recovery time to 10 seconds. 3 Reduce the running time to 12 seconds but cover the same distance. 4 Increase the distance the players need to cover in the 15 seconds. The last progression is an easy one to manage with a large number of players of different abilities. Players can be assigned to one of three groups, all of which start on the edge of the penalty area. The bronze group turns at the halfway line, therefore covering about 72m in 15 seconds. The silver group turns 3m past the halfway line, therefore covering about 78m in 15 seconds. The gold group turns 5m past the halfway line, covering about 82m in 15 seconds.
1
Adding recovery runs improves tness levels as the body works in a prefatigued state.
2
Increasing the distance is easy with the addition of cones. Three levels can be set to enable players of different tness to work at the same time.
36m 39m 41m
It is sometimes useful to intersperse smallsided and possession games
3
The three groups cover different distances but must do so in the same 15 second time limit.
72m 78m 82m
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