How can I beat the Cooper Test?

Question

For our soccer team at school, we need to be able to run 2 miles in under 12 minutes. I would say my mile time is between 6-7 minutes, around a 6:30. When I was in shape, but younger (12-13), my time peaked at 6:03. Also, we have to be able to do 15 120 yard sprints in a certain time. Doing about three is hard. What can I do to beat the Cooper Test and improve on my sprints? I am fast enough to beat it but I get tired quickly doing sprints. I play soccer everyday (Mon-Fri).

Answer 1

it depends where u play in FOOTBALL (not soccer) if try playing as cb and play the offside trap. this involves a lot of sprinting backwards and forwards. also u could just practise doing shuttles and if u practise doing the 2 miles then u will easily get 12mins.