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Training Programs

Training for 5-a-side

When training for 5-a-side your have to think of the movements that you do? 5-a-side it is a very fast and explosive sport, not much time to rest, always on your toes and have to think quick. We are going to break it down to help you train and master each section so when you put it all together you will be an all round 5-a-side player.

FITNESS

5-a-side requires a lot of fitness, being able to close down, getting back behind the ball and attacking. Matches normally last for 40 minutes, so we want to be able to run for 40 minutes at 75% to 80% of max workload.

If you are a beginner to the game then take it step-by-step, start with a short run and work your way to 40 minutes. Remember the more you push yourself the quicker fitness level will raise.

Running

Time

Work-load

 

40 min

75% to 80%

SHARPNESS

You have to be sharp when playing 5-a-side, quick to close down and finding space etc. A lot of this work comes from working with cons, doing short sharp sprints, quick turns and working at 90% max workload.

DOG LEGS

Start ------------------------(con1) ………………………(con2) …………............. (Con3)

From the starting con, you sprint to con1 and back, sprint to con2 and back, then to con3 and back, rest for 40sec to a 1minute and repeat this drill 6 to 10 times.
The aim is to have as less rest time a possible, to decrease you recovery time needed for 5-a-sdie.

Dog legs

Sets

Rest

Work-load

 

6 to 10

40sec to 1min

90%

DYMOND SPRINTS

                         (Con2)

 

      (Con5)          (Start)       (Con3)

 

                         (Con4)

From the start marker and in a clockwise direction sprint to the 2nd con and back to the start, then to the 3rd con and so on. Once you have completed all four sprints, rest for 40sec to 1minute, and then repeat 6 to 10 times.

Aim: Sharpness – Direction change

25-YARD SPRINTS

                                 ß----25 yards --à
(Start con)………………………………………………………………(Con1)

From the start con, sprint max workload to con1, your recovery is the walk/jog back to the start, and then repeat the drill 6 to 10 times. If you can time yourself that will help you increase your speed by beat each run.

Aim: Increase speed

REACTION/QUICK THINKING

You have to be a quick thinker in the game of 5-a-side; there is limited time to make decision. We have put a couple of drills together to help you with your quick thinking.

 

                           (Red)

        (Green)        (Start)        (Blue)

                         (Yellow)

Above you will see coloured cons, around the starting point. From the starting point call one of the four colours. Get a friend to do it if possible. As quick as you can sprint to the colour and back to the start, repeat this drill 10 times then rest, then off you go again, repeat each set of 10, 6 times.

Aim: Reactions & Quick thinking