The Half-Field Sprint

"Practice makes perfect" is how the old saying goes. Repetition is the best way to master something. This is true in developing skills in any sport or activity. This can also be true in fitness. Because of this, the "half-field sprint" is, in my opinion, one of the most important fitness drills that a soccer player at any level can do. 

In any outfield position, the sprints that a player will see most in the game are about the length of half the field. A striker is likely to see a ball put in behind that they'll have to chase from about the halfway line to the top of the box (often at an angle). Midfielders will see nonstop recovery runs from the opponent's box to their own box, and defenders will likely see the same recovery runs (often with a ball kicked over the top) from the halfway line to their own goal. Players will likely see 10-12 at of these a game at a minimum in between the constant demands of regular play.

Footy Fitness Drill #1

It's an easy one. The drill is perfect for any player with access to a field with no equipment necessary. However, they should have a sense of where a "halfway" line is. Start jogging at a recovery pace from one end line towards the halfway line. Once the player reaches the halfway line, they enter a 100% spring to the other end line. The player then immediately turns around and goes again.

This drill is also beneficial because it is easy to track a player's improvement by counting the number of full-field repetitions that can be done before rest is needed. Alternatively, a player could track how many they can do in a certain time period. To increase the intensity, one could add simple exercises like push-ups and sit-ups after the completion of a rep. The combination makes for a good full-body workout and promotes match fitness when no breaks are taken.

Disclaimer: I am not a health professional and this is not medical advice.