8 x 20m sprint (maximal effort)/20m jog (on 30 sec turnaround)
Starting at the goal line of a rugby field, sprint 20m at full sprint then jog through 20m and wait for the start call for your next sprint. Ball carry plus different start positions and change of directions and competition.
Have a 2-3 minute break between these two sets
8 x 30m sprint (maximal effort)/30m jog (on 45 sec turnaround)
Have a 3-4 minute break between these two sets
8 x 40m sprint (maximal effort)/40m jog (on 60 sec turnaround)