Work Capacity Routine 2
· This routine must be performed on a grass field. Perform the CORE WARM-UP before starting the routine. Then jog for 2 min, start slowly and gradually increase your pace over the two minutes.
· Place 2 markers, 20m apart on the field. This is a shuttle routine so you will need to run between the two markers.
· Set 1 – Run all shuttles at 80% of maximum speed. Run a 2 (from the first marker to the second and then back). Rest for 15 sec and repeat. Run a total of 5 two’s. Alternate your turning side, in other words turn on you left leg for one set and then on your right leg for the next set. Keep alternating your turning side on each subsequent set.
· Rest 1 min
· Set 2 – Run all shuttles at 90% of Maximum speed. Run a 3. Rest for 25 seconds and then repeat. Run a total of 5 three’s. Alternate your turning side. Keep alternating your turning side on each subsequent set.
· Rest 1 min
· Set 3 – Run all shuttles at 95-100% of maximum speed. Run a 2. Rest for 30 sec then run a 3 rest for 40 seconds. Repeat this 5 times. Alternate your turning side. Keep alternating your turning side on each subsequent set.
· Slow Jog Recovery for 2 minutes. Then have a stretch.
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About Richard Pybus
I'm Richard Pybus, I've coached Pakistan, Bangladesh, Middlesex, Titans and the Cape Cobras in South Africa and the goal of this site is to help you to play winning cricket.