Goals: Improve muscle & joint
flexibility, stability and coordination.
Improve running mechanics, absolute speed, vertical and horizontal power.
Improve quickness, reaction-time, agility, acceleration and explosiveness.
Improve muscle recovery, stamina and anaerobic power.
Conditioning Principles:
-Perform drills “in mass” when ever possible (lines 3-4
deep or several drills at once)
-Start the conditioning process slowly, but constantly
push for constant improvement.
-Warm-up first and stretch properly; cold, poorly conditioned
muscles get injured.
-Emphasize 5-8 seconds of vigorous effort in each drill
rep to athletes (explosiveness!).
-Try to give athletes 30 seconds of rest or more between
reps in most drills. We want to
condition the anaerobic system not the aerobic
one.
-Make kids “finish” each rep of each drill. Teach
them how to win by building “finish”
into everything we do. (“Do it right, or do it
again!”)
-Try to limit conditioning work-outs to 35-40 total minutes
per session.
The Two Golden Rules:
1.) Perform every rep with correct technique. (Emphasize
proper mechanics.)
2.) Perform every motion at full speed. (You don’t get
fast by training slow!)
Pre-lifting Warm-up & Stretching: 4-5 minutes:
Quick Warm-ups: Dot Drills (M), Line-Jumps (T), Jump rope (TH) 1-3 min. to “break a sweat”
Hurdle Drills & Slant Board Stretches
Other General / Specific stretches on your own.
Pre-running Warm-ups & Stretching 8-10 minutes:
Sprint Form Running Drills: (Lines 3-4 deep max)
-High Knees
1-2 x 15 yds
-Rythym Skips
1-2 x 15 yds
-Ankle Flips
1-2 x 15 yds
-High Knee-Butt Kicks 1-2 x 15 yds
-Backward Run
1-2 x 15 yds
-Shin Grabs
1-2 x 15 yds
-Russian Walks
1-2 x 15 yds
-Carioca / Ballerina
1 x 10 yds (both left and right)
-Shuffle
1 x 10 yds (both left and right)
-Lunge walk complex* 1 x 15 yds each
(Over-head lunge, Beebe lunge, Twisting lunges)
*Can Perform Backwards for variation
Tae-Bo Stretches- Stretch Kicks*:
-Front stretch kick 5-10 reps each leg
-Side-stretch kick 5-10 reps each leg
-Donkey kick 5-10 reps each leg
-Out-to-In crescent 5-10 reps each leg
-In-to-Out crescent 5-10 reps each leg
*Can Combine kicks for variation & speed.
General / Specific stretches on your own.
Monday: Acceleration & Linear Speed 12-15 min. stations (1-2 groups)
WEEK-# 1 2 3 4 5 6 7 8 9 10
Resisted & Assisted Running:
Harness Drills – “Bullet” last 1/2 of each drill!
(for tire-sleds, increase distance to 30 yds.)
-Forward (25 yds) &nnbsp; 2
2 2 3
3 3 3
4 4 4
-Backward (25 yds) & 1
1 1 1
1 1 1
2 2 2
-Bounding (25 yds) & 1
1 1 1
2 2 2
2 2 2
-Shuffle R/L (25 yds) &nbssp; 1
1 1 1
1 1 1
1 1 1
-Long Jumps (25 yds.) 1 &nnbsp; 1
1 1 1
2 2 2
2 2
Over-Speed Runs- (Use Rocket-rope, Rubber tubing, or even down-hill
runs)
-Assisted Sprints (30-40 yds.) 1 p; 2
2 2 2
3 3 3
4 4
Contrast Sprints- (20-30 yds.) 1 1 1 1 1 1 1 2 2 2
Water Break:
Form & Acceleration:
Arm Swing Drills- (15-30 sec. Sets )
1 1 2
2 2 2
2 2 2
2
(Progress from seated w/partners behind-“ elbow-to-hand taps”w/ weighted-drops;
standing & then running weighted-drops ( ½- 25 yds)
Stride Checker Sprints- (40 yds.) 2 2 2 3 3 3 3 4 4 4
20 yd Tag Sprints-
2 2 3
3 3 3
4 4 4
4
Tuesday: Agility / Quickness 12-15 minute stations (1-2 Groups)
WEEK-# 1 2 3 4 5 6 7 8 9 10
Quick Foot Ladder Drills: (Have athletes sprint to a cone 5 yards
away at the end of each rep!)
*variations include, “jog-in”, perform backwards, or with hand
wts.
-1 Foot Run (1 foot each hole)
1 1 1
1 1 1
1 2 2
2
-2 Foot Run (2 feet each hole)
1 1 1
1 1 1
1 1 2
2
-Brake Runs (1/2 1 foot run – ½ 2 foot run)
1 1 1
1 1 1
1 1 1
2
-Straddle Hops
1 1 1
1 1 1
1 1 1
1
-Speed Skaters
1 1 1
1 1 1
1 1 1
1
-Lateral High Knee Run (L/R)
1 1 1
1 1 1
1 1 1
1
-Dead Leg Run (1-leg cycles) L/R
1 1 1
1 1 1
1 1 1
1
Running Ladder Drills: (5yds-10yds-5yds)
-Sprint: Up and Back
1 2 2
2 2 3
3 3 4
4
-Back Peddle & Go
1 1 1
2 2 2
2 2 2
2
-Shuffle
1 1 1
1 2 2
2 2 2
2
-Bear Crawl
1/3 1/3 2/3 2/3 1 1
1 1 1
1
Water
Cone or Bag Drills
-Pro Agility Drill
2 2 2
3 3 3
3 4 4
4
-NE Agility Drill
1 1 2
2 2 2
3 3 3
3
-4 corner Drill
1 1 1
2 2 2
2 3 3
3
Thursday: Power 12-15 minute stations (1-2 groups)
WEEK-# 1 2 3 4 5 6 7 8 9 10
Quick Foot Ladder Drills: (Have athletes sprint to a cone 5 yards
away at the end of each rep!)
*variations include, “jog-in”, perform backwards, with hand
wts.
-1 Foot Run (1 foot each hole)
1 1 1
1 1 1
2 2 2
2
-2 Foot Run (2 feet each hole)
1 1 1
1 1 1
2 2 2
2
-Brake Runs (1/2 1 foot run – ½ 2 foot run)
1 1 1
1 1 1
1 1 1
1
-Icky Shuffle
1 1 1
1 1 1
2 2 2
2
-Hop Scotch
1 1 1
1 1 1
1 1 1
1
-Ski Jumps
1 1 1
1 1 1
1 1 1
1
-Buzz-Saw (L/R)
1 1 1
1 1 1
1 1 1
1
Water
Resistance & Assistance Running: (May use hills, harnesses / tire-sleds and or stadium steps)
Up-Hill Work -High Knees (25 yds.)
1 1 1
2 2 2
2 3 3
3
-Bounding (25 yds.) ;
1 1 1
1 2 2
2 2 3
3
-Backward Run (25 yds.) &nnbsp;
1 1 1
1 1 2
2 2 2
3
-Power Skips (25 yds.) &nbbsp;
1 1 1
1 1 1
2 2 2
2
-Long Jumps (25 yds.) &nbssp;
1 1 1
1 1 1
1 2 2
2
-Sprint (40 yds.) &nnbsp;
2 2 2
3 3 3
4 4 4
5
Down-Hill Runs (25 yds) 1 2 2 2 2 3 3 3 3 4
Contrast Sprints (20 yds)
1 1 1
1 1 1
2 2 2
2
Post-workout Stretching and Cool-down 5-6 minutes:
Stretching: “8 count hold”
Standing:
-Arm & Neck Circles
-“Touch the Toes” (feet together)
- Standing Quad stretch
(heel to butt)
-Standing Splits; (“Nose
to knee”) R, L, Middle
-Straddle Squat (“Knee and
toe up”) R, L
-Strad. Groin stretch (“Turn
the knee and toe forward”)
-Lunge stretch (“Knee down, shoulders up”)
Seated:
-“Right over left twist”,
Switch sides
-Heel to shoulder, R, L
-Butterfly stretch
-Prone calf stench R, L,
both
Partner:
-Prone Groin / Hip-flexor stretch
Jog / Jump-rope 1-3 minutes (optional)