Here's a sample field workout that I use to build speed, power, agility, athleticism, and overall fitness & work capacity. See the work in action in the short video below.

I like using a combination of different types of sprints with different added constraints.

Sometimes I do more linear sprinting based sessions. For example, 5x20yds, 5x40yds, and 3x60yds all at max effort. Other times I do things like what is shown here where I run in a circle or a curve or a zigzag, along with various different types of shuttle drills. I use a mix of shorter reps for max speed and longer reps for speed endurance.

I like to end each workout with 1-2 different jumping exercises as they provide potent power and reactivity training effects that build explosiveness and elasticity in a way that cannot be matched simply by running alone.

Variety is your friend with the jumps. You can use a mix of all different types, such as:

• Jumping off one leg

• Jumping off two legs

• Jumping for distance

• Jumping for height

• Performing single instance reps

• Performing multi-instance reps

• Jumping from one leg onto the same leg (hopping),

• Jumping from one leg onto the other leg (bounding or skipping)

So there are a myriad of ways you can set up a workout like this.

Use plenty of variety over time and take advantage of the different effects to build up your general capacities and baseline fitness level/work capacity.

If you are interested in reading more about my idea of the Hybrid Athlete concept and how I go about pursuing it check out the links below!

• Why You Should Avoid Specialization: A Case For the Hybrid Athlete

• FREE Hybrid Athlete Training Program (The Best Dang Free Program on the Internet!) 

• FREE Batman Workout Program! (The ULTIMATE Conjugate Inspired Hybrid Athlete Program)

Good luck!