Drill library · Fitness

🏃 Tempo Interval Runs

Repeated 100–120 yd runs at ~75–80% with easy jog back — builds match endurance.

Steps

1. Mark ~100 yards or use penalty-box to penalty-box.
2. Each rep: smooth strong pace; jog-walk return in about double your run time.
3. Aim for 6–10 reps; stop if form breaks or times drop sharply.

Coaching points

• Steady rhythm, not sprint

Progressions

• Add one rep weekly

More in this category

• Stop-Start Sprint Dribble
• T-Drill Cone Pattern
• 5-10-5 Pro Shuttle
• Agility Ladder Neural Warm-Up
• Single-Leg RDL (Bodyweight)
• Nordic Hamstring Eccentric