Participants begin on the byline and walk towards the first cone/acceleration zone. Once reached, the participant begins a moderate jog at 50% effort towards the other cone 25m away. Once at the end of the of the jog, the participants will begin to decelerate in the deceleration phase and come to a complete stop. Participants will then perform an active recovery by walking back towards the start of the drill and perform the drill again. Drill will be performed at x4 sets and a work: rest ratio at 1:4 (ACSM, 2013; Bizzini, Hancock and Impellizzeri, 2012). Progression- Decrease work:rest ratio (1:3, 1:2, 1:1) Increase effort to 60-80%/ Increase distance to 30 m Regression- Increase acceleration/deceleration phases by 10m/ Decrease effort to 40%
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