Interval Training

50/50

Drill: This is a straightforward interval drill that doesn't require any formal setup. Simply run laps around the field, alternating between light jogging and sprints. You're supposed to change pace any time you reach a corner flag or the midfield line.
Tip: If you feel out of breath, slow down on the jogging segments so that you have more time to recover

Shuttle runs

Drill: Stand on the goal line, facing the field. Sprint up to the 6 yard line (a) and back. When you return to the goal line, rest for 10-15 seconds and sprint again, this time to the 18 yard line (b) and back. After a second brake, sprint to midfield (c) and so on. One repetition consists of a total of five sprinting runs (a-e)
Remember: You're supposed to sprint in both directions so there's no reason you should slow down upon reaching the 6 yard line or the 18 yard line. Try to change direction as quickly as possible