I propose a very simple exercise to develop and extremely effective in terms of improvement of specific strength as the race goes over the exact movements of the player and in particular the eccentric / concentric composed of continuous braking and fast starts. It is deployed in the field the team with the players placed in their position as the main game without the ball. At the whistle of the trainer / coach, all players must make a speeding forward in anticipation of the second whistle that usually takes place after 3 / 4 seconds where the player will shift back by returning to the starting position waiting for the new whistle for the next acceleration and so on. The move backwards should be done without ever turning their backs on the hypothetical opponents. The trainer / coach may also indicate directions (left or right) where do the accelerations, but in this case to treat in particular, are return movements to perform the best defensive bias. This task must be performed at high intensity and then between 85 and 95% of maximum heart rate and can also be made with the ball for each player, you can use as a reference for role traditional Chinese guy also located at 10/15 meters as figure. It is very helpful to do this work also to your door. Important stimulus to the technicians for all players who too often tend to lower the rate of movement rather than participate in dynamic movements of the team.
Run mode:
Without Chinese guy: 4 x 3 min. acceleration with 4 "back and recovery of active 12" rec. 2 minutes between sets
Chinese guy with 10/15 meters: 3 x 3 minutes rec. 2 minutes between sets.
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