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.