Set Up
Instead of one single sprint, players link multiple short bursts together with quick changes of direction or movement patterns. This trains athletes to accelerate, decelerate, and re-accelerate while fatigued—similar to riding, cutting to space, or reacting in unsettled situations.
Sample Set/Rep Program (Pre or Post Practice):
Set up 3–4 sprint points (10–15 yards apart) and have players perform one continuous chain such as: sprint → stop → change direction → sprint again. Each chain should include 3–4 sprints total. Perform 3–5 chains per set with 30–45 seconds rest, and complete 2 sets during practice.
