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Rooney sprint squat killer – Speed & Fitness

Rooney sprint squat killer.

Speed & Fitness Workouts.

 

WARM UP

Width of soccer field (or 60 meters)

x 4 sets (three sets jogging speed and final set three quarter sprint)

 

no rest

 

WIDTH SPRINTS

Width of soccer field (or 60m)

Full speed sprint

x 6 sets (45 seconds rest between each set)

 

2 minute rest

 

SQUAT SPRINTS

Half width of soccer field, touchline to centre spot (or 30m)

Full speed sprint followed by 15 standing squats

x 6 sets (no rest after each sprint)

 

2 minute rest

 

LENGTH SPRINTS

Length of soccer field (or 100m)

Full speed sprint

x 2 sets (30 seconds rest between sets)

 

1 minute rest

 

COOL DOWN

Width of soccer field (or 60m)

x 2 sets (slow jogging speed)

5-10 minutes stretching

 

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