You’ve heard it before, and it’s true: "less is more." Some teams have access to state-of-the-art facilities, but you can outduel your opponents with a workout you can perform in your driveway. Requiring just two four-foot lengths of tape, this workout will simultaneously build your endurance and agility. (Watch Matthew Stafford's heavy rope conditioning workout.)
Most conditioning routines work you to fatigue. There's a time and place for that, but performing agility drills to fatigue increases your risk of injury. Instead, do each drill for less than 10 seconds and fully recover before moving on to the next set. Since you aren’t working for extended periods of time, do each set at your absolute max speed to elevate your heart rate throughout the workout. (Try this HIIT workout.)
Try the following six drills on a strength workout day. Perform each one for 10 seconds or less, and allow sufficient time to fully recover between sets (usually 30 to 50 seconds of rest). Since the work interval is so short, do each set at your absolute max speed, trying to hop as many times as possible.
How To: Position the two pieces of tape to form a cross in your driveway.
Sets/Duration: 2x5-10 seconds each exercise
Elevate your game at Duane Carlisle's Elite Performance Camp. Also, check out his Total Football Training program.