... more than once a week and surely not on days before a match, as this form of circuit will take a few days to recuperate from. Shuttle sprints: most sprints last for between 6 and 15 meters in a match, so it is important to work on them. Work your sprints in the following form, standing start, lying flat on your stomach start, running start, sprint forward with run back and then repeat all with a ball. Aim: To have a minimum of 3 markers to turn around, not necessary in a straight line. Muscular Endurance Use this circuit once a week to develop muscular endurance, perform in conjunction with a skill session or on a day after a match. Distance Speed Drill / Notes 2X LAPS LIGHT RUN PACE WARM UP & STRETCH 3X LAPS JOG / RUN / FAST PACE YOURSELF 3X 1/2 LAPS JOG / RUN / FAST DO DRILL WITH FOOTBALL 1X LAP RUN PACE HIGH KNEE RUNNING-SIDE STEPPING-HEEL TO BUM-SIDE STEPPING 4X 1/2 LAPS FAST RUN LEG ...

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