Fitness sprints – forward – backward – forward

Try this exercise to get your players’ fitness up before matches.


  • Place three cones in a straight line with five to 10 yards between each cone.
  • Players should sprint forwards from cone 1 to 2.
  • Then run backwards from cone 2 to 1.
  • Finally, sprint forwards from 1 to 3.
  • Look for a lower centre of gravity on changes of direction, bending knees to keep balance.
  • Repeat five times. Rest for 60 seconds between repetitions.
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