Outline of an interval training session for an Australian Rules Football?

Fartlek Training - go to a 400 metre track. start halfway on the track. jog 100 metres, sprint 50, jog 50, then do 10 star jumps, 10 pushups, 10 situps and 10 burpees. continue this for 20 minutes. After you've been doing this every day for a few weeks start doing it for 30 minutes :)