Run Progression: 10 min jog and good dynamic stretch, These sprints are designed for quick recovery, so try to take minimum rest in between. Perform 15 - 5 yard sprints, 10 - 10 yard sprints and 5 - 20 yard sprints. Do a static stretch after workout.


3-5 days a week you should work some distance running if possible. An example would be 1 mile to 2 mile run. 2 days a week find a field somewhere and work our progression of 4 - 110's ( 1 full field), 2 - 220's (down and back), 1 - 440 (down and back twice).