Suicide sprints are a difficult conditioning exercise to work on cardiovascular fitness without a ball.
The difficulty of this exercise can be varied by adjusting the set up and distances of the sprints for players. Set up cones at various distances from a start line. A good set up is 10, 15, and 25 meters away as represented in the diagram.
How It Works
To start players sprint to the first set of cones and back, next set of cones and back, and then sprint to the final set of cones marking the completion of one repetition. From here players are given a rest period as they walk back to the start line. The difficulty can be finely adjusted by changing the length of time of the rest and the number of repetitions players are to perform.
When going with the 10, 15, and 25 meter cone set up, one repetition is equal to 75m of sprinting which is a lot! Have players push themselves to run at maximum intensity. Coaches can also time how fast they can run one set as a benchmark to look for. A good rest period is between 30-90 seconds. Repetition ranges are often from 5-20.