MAS Grids

Sports Training Programs by the Pros

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MAS Grids

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer

Focus: Aerobic Conditioning

Muscle Group: Running

Equipment: Markers

Exercise Description

– Set out 4 markers in a rectangle at the distances specified in your training program
– Starting in one corner, run around the outside of the grid, running each side of the grid in 15 seconds unless indicated otherwise – the long sides will be your work, and the shorter sides will be your active recovery
– 4 full laps of the grid is equal to 1 set


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