5 Random Footy Training Tips Part 5

Back with another bunch of randoms so let's get right to them!

Random Tip #20 - Partial vs Full Beep Test

I'm pretty sure we all know what the beep test is and how it's usually performed. Set up 2 cones 20m apart and make sure you make the other end before the recorded beep which gets quicker and quicker every beep. The test goes for a good 30mins if you can get to an elite level which is probably 15 or more. I think the record for AFL is 17 something.

Now like all tests this doesn't really give you any sign of how good a player you'll be but it does give an indication that endurance is a strong suit if you can hit the mid teens or thereabouts.

I have read of teams doing partial beep test from about level 8 which really makes more sense then wasting energy on the really slow bits which is ultimately recovery during a game but for this it's just pointless.

My suggestion would be to maybe initially test from the start but if you have periodic planned re-testing then each time start from a different spot each time.

Initial Test - start at level 1
1st Retest - start at level 3
2nd Retest - start at level 6
3rd Retest - start at level 9

As you progress through pre-season training you will inherently increase volume so the as you go along you'll need to manage fatigue as there's only so much good juice to go around. In the end you make this a repeat speed type test and it saves time and energy mid to late pre-season for more game specific training drills (performed before the beep testing of course!)

Random Tip #21 - Partner Sprints

What is the point of footy? Competition.

And what is the one thing that is hardest to replicate during footy training? Game specific speeds.

Chase sprints can bridge this gap a little.

Not every player will go as hard as you want them to all the time but chase sprints can rectify this. By adding a competitive element to each sprint you can ensure that training intensity is as high as it can be for those all important bragging rights of who wins and who loses.

Partner sprints can be done a variety of ways but its important that you use a whistle for each sprint start cos no one likes a cheater!

Try doing from standing start, 3 point start, standing backwards, standing sideways, lying up or down or any other position you like but don't make these more then 10m long and rest at least 60secs between each sets as they will also serve for speed development.

Random Tip #22 - Chase Sprints

A step up from partner sprints are chase sprints. These are characterised by having a player start 2 - 3m in front of the another player where the object is for the player at the front to stay ahead of the the player at the back for the duration of the sprint which again is ran over 10m or so. The player at the back probably won't catch them but again the competitive element will ensure they try their darndest to do so.

Again use a whistle start and rest about 60secs between sets.

Random Tip #23 - Acceleration Chase Sprint

For this variant the player at the front will start from a push up position while the player at the back starts from a regular standing position. The focus is on the player at the front to explode out of the low position using forceful hip extension and arm drive.

Random Tip #24 - Combo Chase Sprint

For this variant 1 player trains acceleration while the other player trains the drive and almost max velocity phase.

The player at the back will this time start about 10m back from the player in front. When the whistle goes only the player at the back goes while the player in front waits for the second whistle.

As the player at the back passes a cone 3 - 5m from his starting line then the 2nd whistle goes and the player in front now goes, again trying to accelerate as quick as he can so the player at the back can't catch him.

To make this acceleration focused start the player at the back 5 - 8m behind the player at the front and set a cone up about 3 - 5m from his starting point.

To make this max velocity focused start the player at the back further back, say about 15 - 20m and set his 2nd cone up about 7 - 10m from the player at the front.

This will focus on max velocity for the player at the back.

Random Tip #25 - Footy Specific Chase Drills

OK, so this can be done by using footy and a skill element to the drill.

For example start off with the player at the back about 5m back and place a ball about 3m in front of the player at the front. Both players go on the same whistle with the player in front needing to pick the ball up and dispose by hand or foot to a leading player up the ground while the player at the back does his best to tackle him.

Again the player in front trains acceleration as well as skills under pressure while the player at the back trains acceleration. To make this max velocity focuses just make the drill longer with as in tip #24.