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Conditioning
Quickness
1. Hopping over a cone to build your caves (30 sec)
2. Running in place with your feet moving as fast as they can (30 sec)
3. Sprint 3 steps and you should try and be at full speed
4. 10 yds sprints full speed
5. 20 yds sprints full speed
Running Agilities
1. 10 yd sprint and make a 45 degree cut left at 10 yd
2. 10 yd sprint and make a 45 degree cut right at 10 yd
3. 20 yd sprint and make a 45 degree cut left at 20 yd
4. 20 yd sprint and make a 45 degree cut right at 20 yd
5. 10 yd sprint and make a 90 degree cut left at 10 yd
6. 10 yd sprint and make a 90 degree cut right at 10 yd
7. 20 yd sprint and make a 90 degree cut left at 20 yd
8. 20 yd sprint and make a 90 degree cut right at 20 yd
9. 20 yd sprint and make a 45 degree cut every 5 yd (different combinations of left and right
cuts)
10. 60 yd sprint with 2- 45 degree cuts each 20 yd mark and should be back to full speed in three
steps
Endurance
1. 100 yd run at 70% of full speed
2. 100 yd run at 80% of full speed
3. 100 yd run at 90% of full speed
4. 100 yd run at 100% of full speed
5. 200 yd run at 70% of full speed
6. 200 yd run at 80% of full speed
7. 200 yd run at 90% of full speed
8. Stay moving for 20 min (passing, kicking, jumping, anything)
9. Stay moving for 30 min (passing, kicking, jumping, anything)
10. Stay moving for 20 min, rest 5 min, 20 min (passing, kicking, jumping, anything)
11. Stay moving for 30 min, rest 5 min, 30 min (passing, kicking, jumping, anything)
12. Stay moving for 35 min, rest 5 min, 35 min (passing, kicking, jumping, anything)
Pre-season Conditioning Program
September - October
26th-1st 1 week M-W-F 5 reps of Quickness #1-5
5 reps of Running Agilities #1-10
T-Th-Sat 3 reps of Endurance #1,5
1 rep of Endurance #8
3rd -8th 1 week M-W-F 6 reps of Quickness #1-5
6 reps of Running Agilities #1-10
T-Th-Sat 4 reps of Endurance #1,5
1 rep of Endurance #9
10th -15th 1 week M-W-F 7 reps of Quickness #1-5
7 reps of Running Agilities #1-10
T-Th-Sat 3 reps of Endurance #2,6
1 rep of Endurance #10
17th-22rd 1 week M-W-F 8 reps of Quickness #1-5
8 reps of Running Agilities #1-10
T-Th-Sat 4 reps of Endurance #2,6
1 rep of Endurance #11
October
24th-29th 1 week M-W-F 9 reps of Quickness #1-5
9 reps of Running Agilities #1-10
T-Th-Sat 3 reps of Endurance #3,7
1 rep of Endurance #4
1 rep of Endurance #12
Oct-November
31st -12th 2 weeks M-W-F 10 reps of Quickness #1-5
10 reps of Running Agilities #1-10
T-Th-Sat 4 reps of Endurance #3,7
1 rep of Endurance #4
1 rep of Endurance #12
Nov. -December
14th-3rd 2 Weeks M-W-F 10 reps of Quickness #1-5
10 reps of Running Agilities #1-10
T-Th-Sat 4 reps of Endurance #4
1 rep of Endurance #12
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