Cover the entire 100 yards of a football field, alternating between jogging and sprinting through zones marked by cones [see diagram]. Begin at the goal line; jog to the start of the first zone, then sprint full speed through the zone. As soon as you exit the zone, slow yourself back down to a jog. Continue the pattern down the length of the field.

Arnold’s Signature: Change the location of the cones and the sprint distances after each set. Don’t place the zones too close together, or else it becomes one long sprint.

Routine: 6-10 sets/ 60-90 seconds rest

Coaching Point: When you hit the first cone, try to get to full speed right away. Explode into a sprint; actively work to slow yourself down at the “stop” cones; don’t just coast.

The Payoff: This drill teaches you to change gears suddenly, which separates a good football player from a bad one. This is true football speed.