Fitness sprints – forward-backward-forward

Fitness for football

  • Place three cones in a straight line with five to 10 yards between each cone.
  • Players should sprint forwards from cone one to two.
  • Then run backwards from cone two to one.
  • Finally, sprint forwards from one to three.
  • Look for how your players keep a lower centre of gravity when changing direction. They must bend their knees to keep balance.
  • Repeat five times. Rest for 60 seconds between repetitions.
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