RSA

RSA #1

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure to gate 1 then take a decision in action zone 2. take 2 meter right sideways then run sprint to gate 2 then take an integrated decision in action zone 3 . Take 2 meter left sideways then run sprint to gate 1 taking an integrated decision action zone 2 then go back to start point. Repeat 4x , 1 minute rest between repetitions.
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

RSA #2

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: 5, 10, 15, 20, 25 meter change direction to Right
Set 2: 5, 10, 15, 20, 25 meter change direction to Left
Set 3: 5, 10, 15, 20, 25 meter change direction to Right
Set 4: 5, 10, 15, 20, 25 meter change direction to Left
Recovery: 4 min
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

RSA #3

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Sideway left & right , acceleration , backward then acceleration (5 Repetition)
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

Note: This Exercise designed by UEFA fitness team

RSA #4

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure to gate 1 then take a decision in action zone 2. take 2 meter right sideways then run sprint to gate 2 then take an integrated decision in action zone 3 . Take 2 meter left sideways then run sprint to gate 1 taking an integrated decision action zone 2 then go back to start point. Repeat 4x , 1 minute rest between repetitions.
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

RSA #5

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure Repeat 6x , 1 minute rest between repetitions.
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

RSA #6

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure Repeat 6x , 1 minute rest between repetitions.
Recovery: 5 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

RSA #7

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: Run sprint as in the figure Repeat 2x , 1 minute rest between repetitions.
Recovery: 4 min
Set 2: Repeat the same in set 1.
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

RSA #8

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1:> 8 maximal sprints to the midline (+ 7.5”) with 50” active recovery in between each sprint > Jog 1 lap of the pitch, drinking & stretching (+ 2’30”) > Duration: + 10’
Recovery: 5 min
Set 2: > 4 sprints to the opposite penalty area (+ 12”) with 70” active recovery in between each sprint > Jog 1 lap of the pitch, drinking & stretching (+ 2’30”) > Duration: + 7.5’
Set 3: > 10 sprints to the penalty area (+ 3”) with 20” active recovery in between each sprint > Duration: + 3.5’
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

RSA #9

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: using a dynamic start over a 5m course: >
4 maximal 20 m sprints (+ 3”) with 20” active recovery (walking back) >
3 maximal 40 m sprints (+ 6”) with 40” active recovery (walking back) >
2 maximal 60 m sprints (+ 9”) with 1‘ active recovery (walking back) >
1 maximal 80 m sprint (+ 12”) with 1‘20” active recovery (walking back) >
Jog 1 lap of the pitch (+ 2’30”) >
Duration Set 1: + 11’30”
Recovery: 5 min
Set 2:

> 1 maximal 80 m sprint (+ 12”) with 1‘20” active recovery (walking back)

> 2 maximal 60 m sprints (+ 9”) with 1‘ active recovery (walking back)

> 3 maximal 40 m sprints (+ 6”) with 40” active recovery (walking back)

> 4 maximal 20 m sprints (+ 3”) with 20” active recovery (walking back)

> Jog 1 lap of the pitch (+ 2’30”) > Duration Set 2: + 11’30”

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

RSA #10

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)
Set 1: > 8 maximal sprints to the midline (+ 7”) with 50” recovery jogging between each sprint > Jog 1 lap of the pitch (+ 2’30”) > Duration: + 10’
Recovery: 2 min
Set 2: > 4 sprints to the opposite penalty area (+ 11”) with 70” recovery jogging between each sprint > Jog 1 lap of the pitch (+ 2’30”) > Duration: + 7.5 ’
Recovery: 2 min
Set 3: > 10 sprints to the penalty area (+ 3”) with 20” recovery jogging between each sprint > Duration: + 3.5’
Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)

speed: 100% speed max

Speed (km/h) : More than 24 km/h

RPE : 2-3

FEELING : easy to moderate

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