For cardio, I typically do a treadmill routine that is 30-40 min total. I go for 2 minutes max'd out and then 3-5 min normal. Rinse and repeat for the 30-40 min duration.

It's a great way to develop sports specific cardio in which you go 100% for spurts at a time.

It's a good cardio routine, but sport specific means exactly that, sports specific. Unless you are involved in a sporting event that demands this same interval, it is not "sport specific".