Oklahoma Football,
It’s a Lifestyle.

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Shuttle Sprints

Set out two cones 25 yards apart on the practice field. Run from one to the other and back. Do six repetitions, a total of 300 yards. Repeat after 5 minutes’ rest.

High-Knee Drills

Run in place lifting your knees as high as you can with each stride for 30 seconds to a minute. Run on the balls of your feet for 50 yards, taking quick, short steps.

The Dot Drill

Plot five points on the practice field about a yard apart, like on dice. At each whistle, jump from one corner point to the center point, then jump to put each foot on the far two corners

Hill Training 2

What goes up … Run down the hill as fast as possible without losing control. Moving your legs faster than you would on a flat surface builds acceleration speed.

Hill Training

Build leg and lung strength by running up a hill that takes 30 to 60 seconds to climb. As it gets easier, find longer, steeper hills to run.

Hungry For More?

Read more about these drills by visiting the sites below:

 About.com Sports Medicine: Build Sports Endurance with Shuttle Runs
Active.com: Improve Quickness with the Dot Drill 
LiveStrong.com: Which Run Is Faster: High Knees or Low Knees?
LiveStrong.com: Which Run Is Faster: High Knees or Low Knees?
Active: 5 Conditioning Gut Busters for Your Team

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