Windsor Park – Windsor

The workout

Warm up: Start with a dynamic warm to prime your joints. Then stretch your quads, hamstrings, hip flexors, and back.

Sprinting from line to line at the netball court is a great way to mix up your sprinting workouts.

Sprint interval training (Suicide Set): In the soccer field, make six lines, six yards apart. Start at the first line and sprint to the second line, bend down and touch the line with your hand then return to your starting mark and touch that line (make sure to alternate hands so you work your torso evenly). Sprint to the second line, touch it and sprint back to the start. Keep going, running and touching the next furthest line until you have touched all the lines and returned to your starting mark. That series of sprints is a set.

Circuit Training: In the soccer field, set up eight cones in a vertical line, each 10 yards apart. These will be your stations. First, perform the dynamic warm up. Next, start at the first cone (station 1) and do the exercise. Run to the next cone and do the exercise. Repeat until station 8. Complete circuit 2-3 times. Perform each exercise for 60 seconds and rest 15 seconds after each exercise.