How to prove in sprints

[JxAxMxExSxxW]

well i need to improve my stamina and sprinting for " soccer " and rugby. i can do w/e most days so any excersices except from jogging that will improve me stamina and sprinting?

[RAW87]

do suicides. Go to a football(soccer) field and get on the touch line. spring to the 6 and back then the 18 and back, half and back, other 18 and back, other 6 and back, and other touch line and back. Its a very good workout.

[JxAxMxExSxxW]

ok thanks

[RAW87]

you could also do plyometrics. Plyo is your explosive movment and power. Here's a good plyo program that I use.

Week 1 High Rep Squats (5 x 25-30 reps) with or without
light weights. (Mon/Wed/Fri)

Week 2 Day 1 High Rep Squats (3 x 30 reps)
2 Foot Ankle Hop (1 x 10 reps) [1]
Standing Jump & Reach (1 x 10 reps) [1]

Day 2 High Rep Squats (2 x 30 reps)
2 Foot Ankle Hop (2 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]

Day 3 High Rep Squats (1 x 30 reps)
2 Foot Ankle Hop (2 x 15 reps) [1]
Standing Jump & Reach (2 x 15 reps) [1]

Week 3 Day 1 2 Foot Hops (1 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]
Lateral Step-Up (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]

Day 2 Standing Jump & Reach (1 x 15 reps) [1]
Jump to Box (2 x 15 reps) [1]
Jump from Box (2 x 15 reps) [1]

Day 3 2 Foot Hops (1 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Standing Jump Over Barrier (1 x 15 reps) [1]

Week 4 Day 1 2 Foot Hops (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Front Box Jump (1 x 15 reps)
Standing Jump Over Barrier (1 x 15 reps) [2]

Day 2 Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Front Box Jump (1 x 15 reps) [2]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Box (1 x 15 reps) [2]

Day 3 same as above

Week 5 Day 1 Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Prescribed Height (1 x 15 reps) [2]
Squat Depth Jump (1 x 15 reps) [3]

Day 2 same as above

Day 3 Jump to Box (1 x 15 reps) [1]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Prescribed Height (1 x 15 reps) [2]
Squat Depth Jump (1 x 15 reps) [3]
Depth Jump Over Barrier (1 x 15 reps) [4]

trust me, doing this will help so much with soccer!!!

[farzamk]

http://forum.bodybuilding.com/showth...2835431&page=8

read that thread and that link.

forget jogging except for warm ups. soccer players dont need aerobic endurance.

[Fullback7]

you could also do plyometrics. Plyo is your explosive movment and power. Here's a good plyo program that I use.

Week 1 High Rep Squats (5 x 25-30 reps) with or without
light weights. (Mon/Wed/Fri)

Week 2 Day 1 High Rep Squats (3 x 30 reps)
2 Foot Ankle Hop (1 x 10 reps) [1]
Standing Jump & Reach (1 x 10 reps) [1]

Day 2 High Rep Squats (2 x 30 reps)
2 Foot Ankle Hop (2 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]

Day 3 High Rep Squats (1 x 30 reps)
2 Foot Ankle Hop (2 x 15 reps) [1]
Standing Jump & Reach (2 x 15 reps) [1]

Week 3 Day 1 2 Foot Hops (1 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]
Lateral Step-Up (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]

Day 2 Standing Jump & Reach (1 x 15 reps) [1]
Jump to Box (2 x 15 reps) [1]
Jump from Box (2 x 15 reps) [1]

Day 3 2 Foot Hops (1 x 15 reps) [1]
Standing Jump & Reach (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Standing Jump Over Barrier (1 x 15 reps) [1]

Week 4 Day 1 2 Foot Hops (1 x 15 reps) [1]
Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Front Box Jump (1 x 15 reps)
Standing Jump Over Barrier (1 x 15 reps) [2]

Day 2 Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Front Box Jump (1 x 15 reps) [2]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Box (1 x 15 reps) [2]

Day 3 same as above

Week 5 Day 1 Jump to Box (1 x 15 reps) [1]
Jump from Box (1 x 15 reps) [1]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Prescribed Height (1 x 15 reps) [2]
Squat Depth Jump (1 x 15 reps) [3]

Day 2 same as above

Day 3 Jump to Box (1 x 15 reps) [1]
Depth Jump (1 x 15 reps) [2]
Depth Jump to Prescribed Height (1 x 15 reps) [2]
Squat Depth Jump (1 x 15 reps) [3]
Depth Jump Over Barrier (1 x 15 reps) [4]

trust me, doing this will help so much with soccer!!!

Whats the point in doing 15+ rep squats?

[farzamk]

Whats the point in doing 15+ rep squats?

exactly.