As always it massively depends on what you're looking to achieve - so if you're looking for quality of movement I'd recommend lower reps per set. So for example if you were doing two or three turns per run through and classed that as one rep, I'd recommend 2 sets of 3-5 reps with longer rest between reps so you can stay fresher and focus on staying quick and sharp in the turns. If you were looking for a bit of a conditioning with the drill, you can try and include more turns, backtracks etc. per run through. Then maybe bump up the reps to say 6-8 or even 10 per set. With a lower rest time too, that set up will quickly turn into a good conditioning drill, but you would notice the speed and sharpness of your movements will drop off the further you get into the set. So essentially: clean, sharp movements - 2-3 sets of 3-5 reps, (could go more, just ensure adequate rest - say 30s-60s between reps) more fatiguing, higher load session - 3-4 sets of 6-10 reps (again make sure there is adequate rest - say 10-45s between reps) Hope that helps!!
Bel video!Complimenti!
Say distance off cones ? Measurements thanks
Hi Waine,
Each cone in the 3 by 3 grid is 2 paces apart, the distance between the blue gates is 20 paces. Thanks for watching!
What about the reps and set?
As always it massively depends on what you're looking to achieve - so if you're looking for quality of movement I'd recommend lower reps per set. So for example if you were doing two or three turns per run through and classed that as one rep, I'd recommend 2 sets of 3-5 reps with longer rest between reps so you can stay fresher and focus on staying quick and sharp in the turns.
If you were looking for a bit of a conditioning with the drill, you can try and include more turns, backtracks etc. per run through. Then maybe bump up the reps to say 6-8 or even 10 per set. With a lower rest time too, that set up will quickly turn into a good conditioning drill, but you would notice the speed and sharpness of your movements will drop off the further you get into the set.
So essentially:
clean, sharp movements - 2-3 sets of 3-5 reps, (could go more, just ensure adequate rest - say 30s-60s between reps)
more fatiguing, higher load session - 3-4 sets of 6-10 reps (again make sure there is adequate rest - say 10-45s between reps)
Hope that helps!!