Here’s an exercise that helps improve your speed, stamina and overall match fitness.

1. Sprint the length of a full sided field at maximum intensity.
2. Once you reach the end perform a slow recovery jog across the width of the field.
3. After jogging across the width, sprint the length again.
4. Finally turn and walk the width of the field to our start point. This will equal one full repetition.

Once you reach the start point repeat the entire sequence again. Be sure to Keep track of how many reps you complete and aim to improve slightly each workout.