Conditioning Drills

12-Minute Pyramid Run

Perform once a week until summer camp.  Cover at least 1 mile during this time.  After summer camp, perform twice per week until returning for preseason.  Cover at least 1 1/2 miles during this time. Follow each workout with a 10-15 minute run

Follow this Jog-Sprint Pattern:

  • 1 Min Jog
  • 15 Second Sprint
  • 1 Min Jog
  • 30 Second Sprint
  • 1 Min Jog
  • 45 Second Sprint
  • 1 Min Jog
  • 1 Min Sprint
  • 1 Min Jog
  • 45 Second Sprint
  • 1 Min Jog
  • 30 Second Sprint
  • 1 Min Jog
  • 15 Second Sprint
  • 1 Min Jog

 

40-Yard Shuttle - Pair with Agility Drills on the same day

Perform 3-5 sets once a week before summer camp.  After summer camp, perform 5-7 sets once a week until returning to for preseason

Set up 3 Cones at 5-Yards apart.  Start at the 1st cone and sprint to the 2nd cone.  Turn and sprint back to the 1st cone. Turn and sprint to the 3rd cone.  Turn and end by sprinting thru the 1st cone again.  Rest for no more than 30 seconds and repeat

 

90-Yard Shuttle - Pair with Footwork Drills on the same day

Perform 2-3 sets once a week before summer camp.  After summer camp, perform 3-5 sets once a week until returning for preseason.

Set up 4 Cones at 5-Yards apart.  Start at the 1st cone and sprint to the 2nd cone.  Turn and sprint back to the 1st cone. Turn and sprint to the 3rd cone.  Turn and sprint back to the 1st cone.  Turn and sprint to the 4th cone.  Turn and end by sprinting thru the 1st cone again.  Rest for no more than 60 seconds.

 

Short Interval Sprints

Workout #1 - 5-Second Repeats Workout #2 - 10-Second Repeats Workout #3 - Pyramid
4 sets with 60sec rest between 3 sets with 2 minutes rest between  1 set
Sprint Time Send Off Time Sprint Time Send Off Time Sprint Time Send Off Time
0:05 Start  0:10 Start  0:05  Start
0:05 0:20  0:10  0:40  0:05  0:20
0:05 0:40  0:10  1:20  0:05  0:40
0:05 1:00  0:10  2:00  0:10  1:00
0:05 1:20  0:10  2:40  0:10  1:40
0:05 1:40  0:10  3:20  0:10  2:20
0:05 2:00  0:10  4:00  0:15  3:00
0:05 2:20  0:10  4:40  0:15  4:00
0:05 2:40  0:10  5:20  0:20  5:00
0:05 3:00  0:10  6:00  0:20  6:20
0:05 3:20    End  0:25  7:40
0:05 3:40 3 Sets Total Time w/ rest = 22 min  0:30  9:15
0:05 4:00      0:30  11:15
0:05 4:20      0:25  13:15
0:05 4:40      0:20  14:50
Total Time = 5 min     0:20  16:10
4 sets Total Time w/ rest = 23 min     0:15  17:30
      0:15  18:30
      0:10  19:30
      0:10  20:10
      0:10  20:50
      0:05  21:30
      0:05  21:50
      0:05 22:10
        END

 

 

Long Distance/Recovery Workouts

Perform the day after a 12-Minute Pyramid Run and Interval Sprint Workout

Choose one of the following:

  • 20-30 minute run; pace at 8:00 to 8:30 minute mile

  • 35-45 minute run; pace at 8:30 to 9:00 minute mile

  • 20-30 minutes of choice:

    • Treadmill

    • Elliptical

    • Swimming

    • Biking