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120’s
120’s
Starting on one end line of a soccer field, sprint to the other side of the field (100-120 yards) in 19-20 seconds or as quick as you can get there. Jog back to your starting point in 1 minute. Repeat for 5-10 repetitions. As you become more fit, you can increase the number of repetitions and speed/intensity of the sprint.
Interval Training
Interval Training
If you have access to a track, you can sprint the straight parts and jog the curves for a total of 200 meters sprinting and 200 meters jogging for one lap. Repeat for 1-2 miles. If you are running on the roads, you can pick landmarks on your route such as lamp posts or houses and sprint for a period of 10-15 seconds until you get to them, then bring it back down to a jog, and when you are ready, sprint again in that pattern.
20 Yard Sprints
20 Yard Sprints
Place five cones or markers 5 yards apart for a total of 20 yards. Start at the first cone and sprint five yards forward then back, then sprint 10 yards forward and back, then 15 and back, 20 and back. When you are done with one sequence, rest for approximately 30 seconds and repeat for 5-10 repetitions.
Muscular Endurance Sprints
Muscular Endurance Sprints
Mark an area of 25 yards. Start at one end and sprint to the other side and do 10 push ups. Sprint back to original starting spot and do 9, then 8 and so on until you finish with a sprint. This exercise can also be done with crunches, plank holds, and can be modified based on individual fitness levels.
Figure eights
Figure eights
Players will start in the corner of the field and jog up the sideline until they reach the halfway line. Players will then sprint across the midfield line until they reach they opposite sideline. Jog down the sideline until you reach the opposite end line/corner and sprint across the end line until you reach the other corner. Jog up the sideline until you reach the midfield line. Sprint across the midfield line and repeat. The jogs/sprint intervals should go in order 1-8.
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