#3 - RAISE THE FLOOR THEN RAISE THE ROOF
We all know that we need to build a fitness base prior to harder work but let's actually break it down to what that actually means.
The base/foundations are always at the bottom of the pyramid and everything is built in that.
Repeat - everything is built on that.
Without building your foundation/s then essentially nothing else can be obtained.
In the case of footy fitness this is aerobic capacity.
Aerobic capacity is the ability to perform a high volume of low to moderate intensity work with limited fatigue build up.
This is the getting from contest to contest type work during a game as well as the ability to recover between sprints.
From a speed point of view, building "good enough" mechanics is the foundation and some extra force production work in gym wouldn't hurt either.
Once you built a sting base/foundation then you've raised the floor.
At the same time you'll have raised the roof but also given yourself far more potential to raise it even higher with more intensive training.
Starting your training with 100m sprints and repeat 400's is trying to raise the roof without flooring and the end result is short term fitness benefits that leave as fast as they came plus a huge of fatigue and the Injury risk that comes with that.
Be patient - there's still plenty of time to build what you need if you sit down and plan it out!
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