Workout For 11% Performance Boost

Soccer players and other team sports athletes looking for a boost in running performance during the competitive season might want to try this speed endurance training program. It was described in a study published in the journal Medicine & Science in Sports & Exercise.
 
During the last 9 weeks of the season, 13 semi-pro soccer players added 1 or 2 sets of 30 meter sprints to their regular training. They got 10 seconds of passive recovery between 8 to 10 all-out sprints. This helped them perform the yo-yo intermittent test 11% better while also improving acceleration to moderate sprint speed by about 11%. Running economy improved by about 2.3%.