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Getting your body trained for the sprinting and jogging action on a soccer field you will be best off doing 100 yard dashes and jogging back to the starting line.
Do at least one long run per week for endurance, with several half hour sessions of interval running (fast, slow, fast, slow) and one session of agilty work at speed.
Two basic types: long slow distance for stamina, and sprint repetitions for speed and recovery. Run on tracks and turf.
Start with stretching for 5 minutes. Then do slow jogging for 20 minutes. Then run at a higher pace on your toes. Finally stretch for while and finish with sprints.
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