Rest for 45 seconds. Repeat 6 to 8 times based upon your fitness level Stinkettes Set a marker 40 yards out. Run out and back 6 times (300 yards total) Rest for 1 minute Repeat 3-5 times Stinkers Set a marker 40 yards out Run out and back three times (240 yards total) Go for the best time on each one Rest for 1 minute Repeat 3-5 times 120’S Run hard from one end of the soccer field to the other. Work to jog back to the starting point in 45 seconds or less. Rest and additional 30 seconds Repeat 8-10 times based on fitness Backwards to Forward Sprints Place markers 10, 20, and 30 yards apart Place a cone down as a starter cone. Backpedal to the 10 yard cone and sprint forward to the starter cone. Sprint forward to the 20 yard cone. Backpedal to the starter cone. Sprint forward to the 30 yard cone. Repeat 5 times. Directional Shape Sprints Select any shape you want and represent that shape with cones and give them numbers. Vary the distances between the cones in which you are sprint. For example place four cones in a diamond shape and give them numbers. 1, 2,3 and 4, Start at cone one and sprint to the cones in order. Mix up your order in which you are running to. Hill Sprints Find a hill. Start at the bottom of the hill and sprint up to the top and walk down. This can be done sprinting forward or sprinting backwards.
Rest for 45 seconds. Repeat 6 to 8 times based upon your fitness level Stinkettes Set a marker 40 yards out. Run out and back 6 times (300 yards total) Rest for 1 minute Repeat 3-5 times Stinkers Set a marker 40 yards out Run out and back three times (240 yards total) Go for the best time on each one Rest for 1 minute Repeat 3-5 times 120’S Run hard from one end of the soccer field to the other. Work to jog back to the starting point in 45 seconds or less. Rest and additional 30 seconds Repeat 8-10 times based on fitness Backwards to Forward Sprints Place markers 10, 20, and 30 yards apart Place a cone down as a starter cone. Backpedal to the 10 yard cone and sprint forward to the starter cone. Sprint forward to the 20 yard cone. Backpedal to the starter cone. Sprint forward to the 30 yard cone. Repeat 5 times. Directional Shape Sprints Select any shape you want and represent that shape with cones and give them numbers. Vary the distances between the cones in which you are sprint. For example place four cones in a diamond shape and give them numbers. 1, 2,3 and 4, Start at cone one and sprint to the cones in order. Mix up your order in which you are running to. Hill Sprints Find a hill. Start at the bottom of the hill and sprint up to the top and walk down. This can be done sprinting forward or sprinting backwards.
whsboyssummerconditioning.docx