Josh Beaumont's picture

Gate Runs For Pre Season Fitness

This is a great fitness run to get you ready for preseason. It's a nice variation from linear field sprints as it requires gentle cuts, also making for nice rehab run. Here's how it works: 

Starting in the corner, run between all the blue cone gates moving through each gate in progression towards the opposite goal line. Do a recovery jog back to starting goal line. Next is the red cone gates. Repeat through the yellow and green cone gates as well.Once you are through the green cone gates return to the starting point and the blue gates.

Depening on field length and fitness status, running through the gates should be 20-25 seconds with 40-50 second recovery jog back to starting goal line for 20- 30 minutes total.  


Run 15 - 30 seconds at 80%, max speed, and 30 - 60 seconds at 50% max speed for 15-30 minutes. Maintain a 1 sprint:2 recovery ratio.The sprint is done regardless of where you are in the gate pattern. For example, if you are doing a 30 second sprint:1 minute recovery ratio, you may get through blue cone gates in about 20 seconds. That leaves 10 seconds of sprint time left.  At this point ,maintain sprint back towards original goal line. After this 10 seconds of sprints, you will be at the mid-field line. Begin your 60 second jog. Its possible that you may jog the entire red cone gates during this time.That is ok. Remember to keep the timing consistent regardless of where you are in the pattern

Coaches variation:

Choose the timing that meets your team's fitness levels. Split the team into 4 groups each starting at a set of cones.The key is during the set up. Overlap the gate patterns a little such that a player running the blues might criss cross with a player running this reds.Cross the reds with yellow, and the yellows with the greens.   This will make the pattern a little more confusing for players forcing them to stay focused working on mental acuity. Because of the potential for collision, this drill will improve vision and spatial awareness. 


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