The Indian Super League has raised the fitness level of Indian footballers. Now a Sandesh Jhingan or Sunil Chettri can run at the same intensity for 90 minutes. Competition posed by foreigners has made our lads get better, especially in cardiovascular fitness. Cardio reserve is enhanced by interval training. Place two markers between a distance of 70-80 metres. The player runs hard at 70 per cent of his max speed till the end. He has to jog back. After 10 such runs, he would rest for two minutes; he’d need three full sets. Another way of doing it is to arrange five hurdles, one ladder, four-five poles and three-four cones in a squarish field of 30/30 metres and make the footballer go through them with good speed.
—Chinmoy Roy, health and conditioning coach