Interval Training on the Football Field  

It's time to dust off the football cleats and hit the gridiron.  These football intervals can be performed by anyone but football, rugby, and soccer players will especially like these routines.  They will help you increase your overall speed in short, medium, and long sprints.  They also burn a ton of calories and will help you shed some unwanted body fat.

If you are a football player, try running with the football during the intervals to enhance your speed when carrying the football.  The sprint segment is the work interval and the walk segment is the rest interval.  Always warm up before performing intervals and cool down afterwards.

40 yard dash

Walk over to an end zone and place yourself anywhere you like on the goal line and face the other end zone.  Then sprint 40 yards, ease up and walk 20 yards, then sprint another 40 yards.  After you have reached the other end zone turn around and walk 20 yards, then sprint 40 yards, then ease up and walk 20 yards back to the starting end zone.  That makes 100 yards going both ways.  Repeat this process until all intervals are completed.  Perform 12 to 14 sets of intervals for this program.

Interval Chart:

70 yard dash

Walk over to an end zone and place yourself anywhere you like on the goal line and face the other end zone.  Then sprint 70 yards, ease up and walk 30 yards.  After you have reached the other end zone, turn yourself around and repeat this process until all intervals are completed.  Perform 10 to 12 sets of intervals for this program.

Interval Chart:

100 yard dash

Start off by walking across an end zone to the sideline and place yourself on the goal line facing the other end zone.  Then sprint 100 yards all the way down the sideline to the other end zone.  After reaching the end zone walk down the goal line to the other sideline and sprint another 100 yards.  Repeat this process until all intervals are completed.  While doing these intervals you will be traveling around the football field.  Perform 8 to 10 sets of intervals for this program.

Interval Chart: