Prepping for the fall season? Use these four conditioning drills to boost your fitness this summer, and show your coach how ready you are!
20/40’s Drill
- Start on one end line.
- Sprint 100 yards in maximum 20 seconds.
- Hit the 100 yard mark and immediately pivot to jog back to your starting point (another 100 yards). You have 40 seconds to do so.
- That counts as one rep. Do a total of 20 reps.
25 Yard Shuttle Test
- Start on one end line.
- Sprint out to the closest 5 yard interval (5 yard line) and work your way out to the 25 yard line. (This is similar to a suicide drill).
- Focus on timing out your pivot when you reach each line. Being able to efficiently pivot will greatly improve your ability to change directly fast and effectively.
- For time and rep requirements, follow the time interval chart below.
| TIME INTERVALS (Seconds) | RECOVERY TIME BETWEEN INTERVALS (Seconds) |
| 35 | 35 |
| 35 | 45 |
| 40 | 35 |
| 45 | 30 |
| 35 | 35 |
| 40 | 40 |
| 35 | 35 |
| 40 | 40 |
| 40 | 40 |
| 35 | Done! |
Hourglass Drill
Sprint Series with a Partner
- Begin on one end line.
- Following the chart below, sprint out to each yard line, pivot at the line and sprint back.
- As soon as you cross the original end line, your partner will sprint while you rest.
- When your partner finished their rep and crosses the end line, you sprint while they rest.
- Complete all reps for one distance before moving on to the next distance.
- Follow the chart below.
| DISTANCE (Yards) | TOTAL REPS |
| 25 | 5 |
| 50 | 5 |
| 75 | 5 |
| 100 | 5 |
| 16 | 5 |
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