Tired of hearing your coach tell you to "hit the pavement and go for a run"? Try a high-effort sprint program. This type of training forces you to work as hard as you can during each rep. Go through this sequence and remind yourself that if you give 100% on each rep, you get 100% in return. Compete with your teammates to keep the energy level high.
Set Up: Place five cones 10 yards apart in an M pattern, with one in the middle
Focus on footwork, body position, acceleration and deceleration mechanics
Remember to have fun
Put ten minutes on the clock and feel free to add variety to the session
Try adding a Push-Up, a few Sit-Ups or some Lunges at each cone.