Sprint Work

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Sprint Work

4 rounds of eight 60-yard sprints with weighted sled, rest 2 min. between sets

Cunningham recommends that anyone who hasn't used a sled before—especially if you're doing it on the sand—start with body weight and work up to adding weight.

Notes on sprinting:

Don't worry about timing the sprints—just the rest times.

The rest intervals should be 1-2 minutes. Drop 5-10 seconds every week.

Start off with one set of eight 60-yard sprints if you're a beginner.

After about two weeks, work up to 1.5 rounds of eight sprints; so one set of eight and one set of four 60-yard sprints for a total of 12 sprints.

Continue to add around two sprints every week until you reach four rounds of eight as prescribed.

Agility: Football Routes

If you're a veteran, you're likely familiar with the following terms. If you're new or looking for something new to benefit you in another sport, the routes are explained here.

Slant 4x left and 4x right

Out 4x left and 4x right

Go 4x left and 4x right

Post 4x left and 4x right