In-Season Strength & Conditioning Model

Sep 28, 2019 | Program Development, Physical / Mental Development

By Robert Hubbard, Jr.
Safety Coach
Douglass High School (OK)

Introduction:

Since football is a ballistic sport, the in season emphasis or our S&C program is on anaerobic conditioning. To introduce the body to the dynamic interchange of distances during a football game, “interval sprints” are performed for post-practice maintenance. Different distances are sprinted with a rest period of 15 seconds between sprints:

Sprint:                                Rest:                                                                          

  • 30 yards                               15 seconds
  • 60 yards                               15 seconds
  • 5 yards                                 15 seconds
  • 40 yards                               15 seconds
  • 20 yards                               15 seconds
  • 70 yards                               15 seconds
  • 5 yards                                 15 seconds
  • 90 yards                               15 seconds
  • 30 yards                               15 seconds
  • 5 yards                                  15 seconds
  • 100 yards                             15 seconds
  • 30 yards                               15 seconds

Over a four year period, each year representing a cycle, the intensity level will increase. Therefore, our players will continue to grow in stamina throughout their careers.

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