I just finished this with my Son.  He does his "Dry land" Training with me like this...

Monday: Squat

Wed.: Bench or Press

Friday: Sprints


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.