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Warm-Up

"Since it's hard to find solid spots on the beach, I recommend foam rolling at home or on a nice grassy area if you can find one nearby," says Cunningham. "When foam rolling, aim to hit all the main areas: hamstrings, quads, glutes, upper and lower back."

After rolling out, set two cones about 60 yards apart and do some light jogging back and forth. Do it 10 times for a total of around 600 yards.

"We'll follow this up with some band work to ensure the posterior chain is ready to go and a dynamic warm-up," he says. "Your hips, glutes, and hamstrings will play a huge role in this workout, so we will focus on those areas."

Jerome's Beach Workout For Football Performance

With the warm-up now complete, Cunningham usually hits agility first during his workouts. Occasionally, this changes and he'll switch the agility and the main sprint work to give his body a little mix-up.

His agility work is split into two parts: cone drills and running sport-specific football routes.