Exercise of the Week 18: Laps Around the Field with Sprints

Use cones to mark the corners of the field that the players must run around. Additionally, place one more marking cone on each side of the halfway line. Players line up at the yellow starting cone in single file or in pairs.

Players do progressive runs around the entire field. They start with a sprint to the first cone at the halfway line (1); the rest of the run back to the starting cone is jogged. The second run goes to the first corner flag (2); the rest is jogged. This pattern continues until run 4 (sprint to the second halfway line cone, jog back to the starting cone) is completed. Players should always run around the outside of the cones and sprint through to the designated sprint marker. During one set of runs (runs 1-4), they are always either jogging or running — never walking. Legend for arrows: Double dashed arrow = acceleration/sprint Single dashed arrow = easy jog