When it comes to working out for a sport, there is nothing like training on the same surface you will be playing on. Sure, taking a jog around your neighborhood will boost your endurance, but all that pounding on the pavement gets old, and the treadmill is even more monotonous.

If you agree, head over to the nearest turf field and try some of these workouts.

Sled Pushes and Pulls

When it comes to building lower body strength, explosiveness, and endurance, few exercises are better than the sled push or sled pull. Load up a sled with an appropriate amount of weight and push it or pull it with a harness for your desired distance. Rest for just long enough to catch your breath and go again.

Agility Ladders

Quick feet are essential in almost any sport, and an agility ladder is the best way to develop them. Some basic drills include the centipede, carioca, river dance, ickey shuffle, and more. Click here to learn how to do some basic ladder drills.

Cone Workouts

Looking to improve your change of direction speed? Becoming a more agile athlete is just a few cones away. There’s a reason that the NFL includes the 3-cone drill and 20-yard shuttle in their annual combine – it’s because these exercises put your agility to the test. Here are some cone drills that you can try out on a field near you.

Conditioning Drills

You can have the best agility and footwork in the world, but you won’t reach the peak of your athletic ability unless you are properly conditioned. Here are a couple conditioning drills that are sure to leave you gasping for air:

• Gassers: Stand on one sideline, run to the opposite sideline and back. That is one gasser. Do this 8-10 times, with 45 seconds of rest in between each go. Take no longer than 20 seconds to complete one gasser.

• 300-Yard Shuttles: Stand on the goal line, run to the 25-yard line and back. Do this six consecutive times without stopping and you will run 300 yards. The goal is to complete the drill in under 80 seconds.

• The Snake: Start on the corner of the sideline and the goal line. Run all the way down the goal line to the opposite sideline, turn and run 5 yards down the sideline away from the goal line, then run down the 5-yard line back to the sideline you started on. Continue this zig-zag pattern every five yards for the entire length of the football field and you will cover over ⅔ of a mile.

Don’t wait for the warm weather to get started with these workouts! Insports Centers has an indoor, full-sized turf field so that athletes can play the sport they love all year long. We are located in Trumbull, Connecticut and host year-round leagues, tournaments, camps, and open play. Visit our website to learn more.