Speed
Acceleration Sprints: Set up cones at 10, 20, and 30-yard intervals. Sprint from the starting line to the first cone, then backpedal to the start. Repeat for the remaining cones, focusing on quick acceleration and controlled deceleration.
Hill Sprints: Find a hill with a moderate incline. Sprint up the hill for 20-30 seconds, then walk or jog back down. …