I just finished this with my Son. He does his "Dry land" Training with me like this...
Wed.: Bench or Press
We did this:
Sprint I: 10 x 10 yards building in speed as we get on with it
Sprint II: 10X 50 yards I hate losing to anyone...including my own kid. But, as he say's, "Get use to it, Dad...this won't change" (oh really?)
Sprint III: 1x100 yards. Yea, he did a forward roll at the 90 yard mark and still won.