- 40yd Shuttle: 40yds out & back, 3x. 45 sec work/45 sec rest. [240 yds] Repeat x6. [1440 yds]
- 50yd Cone Shuttle: 10yds out & back, 20yds out & back, 30, 40, & 50. 60 sec work/60 sec rest. [300 yds] Repeat x6. [1800 yds]
- 120’s Shuttle: 120yds in 20 sec, return to start in 60 sec. [240 yds] Repeat x10. [2400 yds]
- 300yd Shuttle: 25yds out & back, x6. Wait 5 minutes then repeat. Record times, for tracking fitness.
- ABC Shuttle: A: 0-5-0, 0-10-0, and so on for 15, 20, and 25. B: 0-25-0 x3. C: 0-50-0-50. [450 yds] Rest 1 minute between A, B & C. Repeat x4. [1800 yds]
- Fartlek: sprint, cruise, run, walk for 20-30 minutes. Mix it up. Sprint 20% of time.
- Field Snake: Start at the endline, follow the endline to the sideline, turn up the sideline to the 10 yd line, follow that to the opposite sideline. Repeat down the field, turning at the 20, 30, 40, etc. 1. – Every time you make a turn, make a soccer move, a feint or spin of some kind. 2. – Sprint between the hash marks. 3. – If you need to pass slower players, feel free to do so. [477 yds] Repeat x3 [1431 yds]
- Jingle Jangle Shuttle: 10yds out & back, 10x. 50-55 sec work/1 min rest. Repeat x8. [1600 yds]
- Parloff Runs (Paarlauf Relay): Everyone pairs up – players A and B. A’s line up on the intersection of the midline and sideline on the south side of the field, facing east. B’s line up on the intersection of the midline and the sideline on the north side of the field, facing west. On a “Go” command the A’s sprint around the field counter-clockwise until they reach their partner on the other side of the field. The partner then begins their sprint. The players that just finished sprinting have to make their way across the field so they can meet their partner at the other midline/sideline intersection for the next handoff. This continues for up to 6 repetitions. (pennies are good to use for handoffs)
- Reverse Indian Run: Leader sprints perimeter until they catch up to group, next leader up then sprints and so on until everyone has had a turn as leader.
- Road Course: West on Hall to Holloway, North on Holloway to Front to Clarion to Kipling, East on Kipling to McCord, South on McCord back to Hall.
- Super Set Shuttle: 120yds in 18 sec, return to start in 30 sec, rest 25 sec. Run 40yds out & back, 3x. Rest 75 sec, then repeat set x5. [2400 yds]
- Super Field Run: Sprint end line, jog sideline, jog far end line, jog other sideline back to start. Sprint end line and sideline, jog far end line and other sideline back to start. Sprint end line, sideline, and far end line, jog other sideline back to start. Sprint entire perimeter. [1224 yds]
Soccer