サッカー選手以下のドリルを実行して、クリスティアーノ・ロナウドや地元のパブチームと同じフィットネス レベルがあるかどうかを確認してください。
4分間ドリル（有酸素運動）何をするか：コーンを使って 100 メートル (フルサイズのサッカー場とほぼ同じ長さ) の距離を測ります。コーンは 10 メートル間隔で一定間隔で配置されています。100 メートルのライン全体を 4 分間全力で走り、走った距離の合計を測ります。2 分間休憩してから、この運動を繰り返します。次に、2 セットの合計距離を半分に割って 1 セットあたりの平均距離を算出し、以下の表で自分のタイムを確認します。
評価方法:サンデーリーグサッカー選手 = 1000m
優秀なアマチュアサッカー選手 = 1100m
チャンピオンシップサッカー選手 = 1200m
プレミアリーグのサッカー選手 = 1300m以上
ホリブル 100s (無酸素性即時 / クレアチンリン酸)
何をするか： 100 メートル (フルサイズのサッカー場とほぼ同じ長さ) の距離を測り、その距離を全力で走ります。これを 1 セットで 6 ～ 8 回繰り返し、各反復の間に 40 秒の休憩を取ります。各反復の時間を測定し、その合計時間を、完了した反復回数で割って、100 メートルあたりの平均時間を算出します。2 セット目を実行する場合は、最初に 2 ～ 3 分の回復時間を取ってください。
評価方法:サンデーリーグのサッカー選手 = 100mあたり18秒
優秀なアマチュアサッカー選手 = 100mあたり16秒
チャンピオンシップサッカー選手 = 100mあたり14秒
プレミアリーグのサッカー選手 = 100mあたり12秒
ナパームシャトル（無酸素短期/乳酸）
何をするか： 5mごとにコーンを設置した25mのシャトルランコースを設定します。シャトルラン（最初のコーンまで走って戻ってきて、次に2番目のコーンまで走って戻ってくるなど）を30秒間実行し、合計移動距離を記録します。シャトルランを6回繰り返し、各セットの間に30秒の休憩を取ります。合計移動距離を実行したセット数で割って、平均移動距離を算出します。
評価方法:サンデーリーグのサッカー選手 = 90m
優秀なアマチュアサッカー選手 = 100m
チャンピオンシップサッカー選手 = 110m
プレミアリーグのサッカー選手 = 125m
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