The Green Test - Box Sprint 3

The Green Tests: The Green Tests are a series of speed drills performed within the restraints of the penalty area. Because many players perform fitness work alone, especially during the off season and breaks, these drills are designed to provide a series of "standardize tests" that players can perform easily without the need for cones or markers. Moreover, because the dimensions of the penalty area is consistent, these tests can be used on any adult field worldwide.

Exercise Objectives: This is a great anaerobic fitness exercise to improve each players speed over short distances.

Field Preparation Penalty Area Stop Watch or clock on cell phone.

Coaching Pointers: The Green Test - Box Sprint 3 is performed in the following sequence; The player starts from the side of the penalty area. The player sprints "flat out" to the front of 6 yard box and back. The player sprints "flat out" to the front goalpost and back. The player sprints "flat out" to the back goalpost and back. The player sprints "flat out" to the end of the 6 yard box and back. The player sprints "flat out" to the opposite side of the penalty area and back. Rest for 60 seconds then repeat. Each set equals 264 Yards. Perform 5 sets. Total distance of sprint work completed will be 1,320 Yards.