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On the pitch in boots/clears ideally or on the track. Use bands throughout - start with low resistance in warm up and gradually increase to heavier bands as you progress then get medium to light for warm down.


Set 1: 1 round
Warm Up
20 minutes

Set 2: 1 round
Wall Sprints Phase 1
10 minutes
Phase 2 On The Spot Sprints
10 minutes
Phase 3 Distance Sprints
10 minutes

Set 3: 1 round
Warm Down
10 minutes

Set 4: 1 round
Static Stretches
10 minutes

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