4 Conditioning Drills for your Pre-Season Workouts

Sprint Ladders

  • 2 x sprint 10 yards, rest 10 seconds between sprints
  • 2 x sprint 20 yards, rest 20 seconds between sprints
  • 2 x sprint 30 yards, rest 30 seconds between sprints
  • 2 x sprint 40 yards, rest 30 seconds between sprints
  • 2 x sprint 50 yards, rest 30 seconds between sprints
  • 2 x sprint 40 yards, rest 30 seconds between sprints
  • 2 x sprint 30 yards, rest 30 seconds between sprints
  • 2 x sprint 20 yards, rest 20 seconds between sprints
  • 2 x sprint 10 yards, rest 10 seconds between sprints

Sprint/Stride Intervals

  • 20-yard sprint
  • 20-yard stride
  • 20-yard sprint
  • 20-yard stride
  • 20-yard sprint

Rest 30 seconds between sets and repeat for a total of four to 10 sets. Start on the lower set range at the beginning of your pre-season training and increase volume as your conditioning progresses.

Tempo Runs

  • Have players start at a corner of an end zone and stride for 100 yards
  • Focus on long steps, slower than a sprint, faster than a jog
  • Jog across to the opposite side of the end zone
  • Stride 100 yards again
  • Walk across the end zone to the starting point
  • Repeat four to 10 times.

Again, start with the lower training volume (4 sets) early on and increase it as the season progresses.

Four Quarters

Sets/Reps: 4×4 (2-3 minutes rest between quarters)

  • 10-yard sprints with a 10-second rest between sprints
  • 20-yard sprints with a 20-second rest between sprints
  • 30-yard sprints with a 30-second rest between sprints
  • 20-yard sprint, 20-yard stride, 20-yard sprint, 20-yard stride and 20-yard sprint with a 30-second rest between
  • This ends one quarter. Go again three more times.