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 Sprints
Around the Academy:
Equipment

  • Cones
  • Tape measure

    Layout cones as shown above. The cones or markers are placed 10m apart (5m for under 12s) to form a square.

    How do I do it?

    Run towards the cones to complete the square, finishing where you started off.

  • Run forwards to the first cone, then sideways shuffle, then run backwards and then sideways shuffle to the final cone (x5)
  • Forward, backward, forward, backward (x5)
  • Forward, Carioca, Forward, Carioca (x5)
  • Backward, sideways, backward, sideways
  • Run forward to all four cones

    You should rest for 2-3 minutes in between sets and stretch.



    • Agility drill
    Sprints
    Push ups
    Sit ups

    Session one
    Session two
    Session three
    Session four
    Session five
    Session six
    Session seven
    Session eight

    Open Quote
    Make sure you do some stretches after your warm up routine to make sure your body is ready for the speed workout
    Close Quote
    Mike Antoniades
    Mike Antoniades
    Speed coach


    FROM THE BBC >>
    :: Fearing the bleep
    :: Calculate your VO2 Max

    INTERNET LINKS >>
    :: Sport Dimensions website

    The BBC is not responsible for the content of external internet sites



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