For each of the following exercises, the drill will either be performed for a distance of 50 to 100 meters or for a set time of 60 seconds. Do only two sets of each drill and allow for two to four minutes of rest between each set. For this agility drill, bring your knees up high and focus on touch and go steps without pausing at each end. Gradually increase your speed as you progress. Perform this drill for one minute. This is a difficult exercise to master. Build up your speed as your coordination and balance improve. Bring your for one minute, then rest. The zigzag sprint drill will develop your speed and agility on the field. Set up the cones at evenly spaced intervals over a 50 to 100 meter course. Jumping the mini hurdles will develop reactive power in your legs. On each hop, use an explosive leg drive and arm swing, without any pause or lag time between hops. Set up six to ten cones over a 50 to 100 meter course, and sprint to collect the last cone in the series on each run so that the course becomes progressively shorter. Time to improve your time in each session. For this drill, sprint forward in the direction you start off facing. And change your movement pattern each time as you return to the start position, such as the left lateral shuffle, the right lateral shuffle, and reverse running. Be sure to use correct running technique during your sprint work. Practicing various sprint starts improves your ability to recover and accelerate from any position or movement pattern during play. Perform a 50 to 100 meter sprint, beginning with each of the following. Perform five jumping jacks before sprinting. Perform five reps of the mountain climber exercise for each leg. Do five stride jumps to each side, then explode into a sprint. Begin 20 meters from the starting point and jog backwards before changing direction and accelerating into the sprint. The sled drag is unique exercise you can include if you have access to one or if you want to make your own. This is great for metabolic conditioning and general physical preparedness.