• Sprint 20 yards with partner standing behind you holding the ends of cord wrapped around your waist

• After 20 yards, partner releases cord

• Sprint remaining 40 yards at 100 percent effort

• Switch places with partner

BENEFITS: "When you are running against the sport cord, it trains you to run with power. With all the shirt holding that goes on in soccer, you have to learn how to fight through the resistance. Once you are released, you have to be able to take off and accelerate."