Warm up with a 5-minute jog and dynamic stretching.

**It is important to have proper rest between sets when working on speed and acceleration. Always rest until you can run the sprint again between 90-100% of what you accomplished on the previous run.

We first start with acceleration sprints; these focus on shorter distances focusing to hitting top speed.

Acceleration
+ 3x10m Sprints
+ 2x25m Sprints
+ 2x20m Uphill Sprints

Now we focus more to maintaining that speed and trying to build on it. I don't really suggest using more than 60m Sprints, because realistically, it's not everyday you will be running the length of the field at full speed.

Hill Sprints Hill Sprints
Click Image To Enlarge.
Hill Sprints.


Speed
+ 4x40m Sprints
+ 3x60m Sprints

Agility plays a large role in many positions. Agility is the ability to make cuts and run side to side on the field, and preferably without losing balance.

Agility
+ 4x20m Shuttle

Never do multiple speed and agility trainings one day after the other as it will be very taxing on your body. Also, refrain from doing cardio after a speed workout as they are opposite working forms of running, and doing long distance cardio may slow down the progress of your speed training.

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