I have been toying with this at the moment, all sprints are 100% effort:
10m sprint
jog back to start
20m sprint
jog back to start
30m sprint
jog back to start
40m sprint
jog back to start
50m sprint
Hit timer for 60 sec rest and walk back to start
Repeat for a total of 3 times then collapse (literally) and rest until you have your breathing under control and do it all again for another 3. So basically it is 3 reps of all of the above, 60 seconds rest between reps equals one set.
At the moment I can do 2 sets before my last 50m sprint is a jog to a 5 min collapse (yep I am not to well conditioned I know). Once I can do 3 sets I will be upping it to 4 reps per set, then attempting to do 3 sets of 5 and so on until I can do 3 sets of 10. Once there I will have to make the reps harder which means adding another sprint to each rep by either adding a 60m, progressively adding another 10m sprint, 20m sprint, 30m sprint etc. The aim here is to make it fairly sport specific so going up to 100m would be fine if you expect to sprint 60-70m in a game for shorter sports adding more shorter sprints would be better. There are so many ways you can modify it to fit different sports, make it harder, easier and you only need 50m or so of space to go and kill yourself and get more conditioned for your sport or just for general conditioning.
10m sprint
jog back to start
20m sprint
jog back to start
30m sprint
jog back to start
40m sprint
jog back to start
50m sprint
Hit timer for 60 sec rest and walk back to start
Repeat for a total of 3 times then collapse (literally) and rest until you have your breathing under control and do it all again for another 3. So basically it is 3 reps of all of the above, 60 seconds rest between reps equals one set.
At the moment I can do 2 sets before my last 50m sprint is a jog to a 5 min collapse (yep I am not to well conditioned I know). Once I can do 3 sets I will be upping it to 4 reps per set, then attempting to do 3 sets of 5 and so on until I can do 3 sets of 10. Once there I will have to make the reps harder which means adding another sprint to each rep by either adding a 60m, progressively adding another 10m sprint, 20m sprint, 30m sprint etc. The aim here is to make it fairly sport specific so going up to 100m would be fine if you expect to sprint 60-70m in a game for shorter sports adding more shorter sprints would be better. There are so many ways you can modify it to fit different sports, make it harder, easier and you only need 50m or so of space to go and kill yourself and get more conditioned for your sport or just for general conditioning.