Conditioning Drills
Monday and Wednesday - Push and Pull Circuit x 2
Setup: 30-50 yards of field, 2 sleds to push, 4 sleds to pull (don't forget the weights), side by side (i.e. 2 push sleds, 2 pull sleds and 2 backward pull sleds = 6 stations side by side)
Activity: push sled 30 yards and then step to next station and rest while sled goes up and back, push sled 30 yards then step to next station and rest, pull sled backwards 30 yards then rest and wait, pull sled backwards 30 yards step to next station and rest, pull sled forward with great form then rest, pull sled forward 30 yards with great form, that is 1 time through.
Alternative: if you are on vacation and don't have access to sleds find a hill that is 30 - 50 yards long and sprint up it 3 times backwards and 3 times forward. That is 1 time through. Note: it should not be extremely steep and it is preferable if it is grass or a road with no traffic.
Tuesday and Thursday - Tempo Runs x 12 (same as 12 play drive)
Setup: 40 - 60 yards of field and stopwatch
Activity: Sprint 40 yards at full speed then rest on the walk back, once fully recovered sprint 40 yards at full speed then rest on walk back. Repeat until you have completed it 12 times. Each day you do it your rest time should decrease. Each sprint should be completed in the same amount of time. Which means you should be as fast on the last sprint as on the first. By the week of the first game you need to be running these with 15 second rest (a slow jog back then sprint again)
