This soccer fitness drill will help you work on your stamina as well as help you alternate between sprinting and jogging. Soccer is a game where you must constantly switch from sprinting to jogging and vice versa.
Set out this exercises accordingly as shown in the picture below.
You can use anything as markers to help guide you round the course. The markers should be placed about 10 yards apart. This exercise is best done on astro turf but any open field will do. You can even do it in the park.
1. Begin at the starting cone. You may start at anytime.
2. Jog to the first marker.
3. As soon as you reach the first marker, Sprint as fast as you can to the second marker.
4. When you reach the third marker, go back to jogging.
5. Repeat til you get back to the start.
As you can see, each time you reach a marker, you will be switching from jogging to sprinting, or sprinting to jogging. Run the course about 4 – 5 times if you can but it can be very tiring as you will be sprinting all out at times.