GHS Strength and Conditioning Conditioning Commitment: Until one is committed there is hesitancy, the chance to draw back, always ineffectiveness. W.H. Murray GHS Strength and Conditioning 1Off-Season 2011

Conditioning GHS Strength and Conditioning 2 Energy Systems Training: Each sport offers a myriad of physiological demands and requirements. In order to train athletes geared to meet sport demands, the program philosophy must be line with researched data and proven methods. The ability to understand and apply knowledge of energy systems to training sessions will benefit and prepare athletes for competition. This application should not only take place during conditioning but as well in the weight room. Energy is the capacity to perform work, more importantly for the body to perform a task efficiently and effectively. Work is the capacity to apply force (through muscle contractions) to resistance. Energy is required to perform physical work during training and competition. The body creates energy through muscle cell conversion of foodstuff into a high-energy compound called adenosine triphosphate (ATP). ATP is the energy used in the body to create muscle contractions or perform aerobic exercise. ATP is converted into ADP + P and energy is released and movement ensues. The body can replenish ATP by using one of three energy systems, depending on the type of training: the anaerobic alactic (ATP-CP), the anaerobic lactic system, or aerobic system. (Bompa, 2005). % of max powerPrimary System Stressed Typical Exercise Time Range of Rest Periods (rest/work) anaerobic alactic (ATP-CP) Up to 10 seconds1:1 – 1: anaerobic lactic (lactic acid) Up to 40 seconds1:3- 1: aerobic 2 minutes to 3 hours 1:1 – 1:3 Off-Season 2011

Conditioning Hard Way 40 or 30 The Hard Way Description: This drill requires three to five athletes. Place two cones 40 or 30 yards apart. One or two athletes will start at one cone while the other two or three start at the opposite cone. Designate a running order one and up. The athletes will start in a sport specific stance. Athlete number one will sprint the distance (40 or 30 yards) as fast as possible, when he/she crosses the line, athlete #2 will sprint the same distance as fast as possible. Continue drill until each athlete sprints a total of ten sprints each. XX XX 30 yards 40 yards Notes: If more than one drill is performed, rest 3-5 minutes between Drills. (Glass, 2000) GHS Strength and Conditioning 3Off-Season 2011

Conditioning Shuttle Runs 40 yard shuttle Starting on the end line, athletes sprint and touch the first line at 5 yards and sprint back to the starting line. The athletes turn and sprint to the second line at 10 yards and sprint back to the starting line. The athletes touch the starting line and sprint back to the first line and turn to sprint back through the starting line. 60 yard shuttle Starting on the end line, athletes sprint and touch the first line at 5 yards and sprint back to the starting line. The athletes then turn and sprint to the second line at 10yards and return through the starting line. Turn and sprint to the third line at 15 yards and turn and run through starting line. 300 yard shuttle Starting on the end line, athletes sprint and touch the end line at 25 yards and returns to starting line (1 round trip). In order to complete the shuttle, the athletes need to make 6 continuous round trips X 5 yds.10 yds. X X X 5 yds. 10 yds. 15 yds. 25 yds. X X GHS Strength and Conditioning 4Off-Season 2011

Conditioning Interval Running Level One 1 x minute rest 3 x 200 – 1:3 work/rest ratio 3 minute rest 6 x 100 – 1:3 work/rest ratio 3 minute rest 8 x 80 – 1:3 work/rest ratio 3 minute rest 6 x 60 1:3 work/rest ratio Level Two 1 x minute rest 8 x 100 – 1:3 work/rest ratio 3 minute rest 6 x 60 – 1:3 work/rest ratio 3 minute rest 6 x 40 – 1:3 work/rest ratio 2 minute rest 6 x 20 1:3 work/rest ratio 90 seconds rest 6 x 10 no rest between Level Three 8 x 100 1:3 work/rest ratio 2 minute rest 6 x 60 – 1:3 work/rest ratio 2 minute rest 6 x 40 – 1:3 work/rest ratio 90 seconds rest 8 x 20 – 1:3 work/rest ratio 60 seconds rest 10 x 10 no rest between Level Four 4 x 80 work/rest ratio 2 minute rest 4 x 60 – 1:3 work/rest ratio 90 seconds rest 8 x 40 – 1:3 work/rest ratio 90 seconds rest 10 x 20 – 1:3 work/rest ratio 60 seconds rest 14 x 10 no rest between Glass, 2000 GHS Strength and Conditioning 5Off-Season 2011

Conditioning 2 Quarters of Sprints GHS Strength and Conditioning 6Off-Season 2011

Conditioning Sport-Specific Drills Slide and Sprint Description: Starting in a two point stance, slide 10 to 15 yards, turn and sprint to finish line (Glass, 2000) Back Pedal and Sprint Description: Starting in a two-point stance, back pedal 10 to 15 yards, turn and sprint to finish line. (Glass, 2000) Tennis Ball Drops Description: Starting in a two-point stance, sprint and catch tennis ball before second bounce. Start at 3 yards and then move up until you can no longer catch the ball. (Glass, 2000) Short Sprints Description: Starting in two-point stance, sprint to the finish line. Use variety of starting positions. Examples: side starts, backward starts, seated starts, kneeling starts (rt./left/both knees), push up starts (work leg drive), and lying on back starts. Volleyball 360 Drill Description: Starting in defensive position on the service line, Sprint continuously to the 10 foot (3 M) line and back, center line And back, opposite 10 foot (3 M) line and back, and opposite service line and back. Repeat starting with opposite service line, Working your way back down. (Glass, 2000) Court Half Gasser Description: Starting in a two-point stance on the side line of a basketball Court, sprint across the width of the court and touch the line with your hand Or foot. Make three consecutive trips. (V-ball or tennis 4 continuous trips) (Glass, 2000) GHS Strength and Conditioning 7Off-Season 2011

Conditioning Sport-Specific Drills Mountains Description: Starting in a two point stance, sprint to first line, return to starting Line. Sprint to second line, return to first line, sprint to third line, return to second line, sprint to fourth line, return to third line, sprint to fifth line, return to fourth line, turn and sprint through fifth line. (Vary line distance and number of lines). Continuous run; key turns and changes of pace. Half Gasser Description: Starting in a two-point stance on the side line of a football field. Sprint across the width of the field and back. Touch line with hand. (Work/Rest Ratio 1:2) (Glass, 2000) Full Gasser Description: Starting in a two-point stance on the side line of a football field. Sprint across the width of the field and back 2 continuous round trips. Touch line with hand. (Work/Rest Ratio 1:2) (Glass, 2000) Anaerobic Endurance and Endurance 1.5 mile run, 1 mile run, 660, 440, 220 yard intervals Description: Run designated laps around track. Work/Rest 1:1 (rest amount of time it took to complete the run. (Glass, 2000) GHS Strength and Conditioning 8Summer 2011

Conditioning Sport-Specific Drills Speed Distance Drill Description: Line 4-6 athletes in a two-point stance at the starting line. Partners stand approximately 45 m (49.21 yards) away holding a cone. On the command athletes sprint for 7 seconds. A whistle will tell runners when 7 seconds are up. Partners place a cone at the spot passed at the time whistle was blown. Runners then walk back to the starting line and rest a total of 90 seconds. When there is about a 10% reduction in the distance traveled or about 3 strides, the drill is over. Most athletes will get about 6-8 reps before there is a reduction in yards covered. (Nikta, 2011) Sprint Ladders Description: Decide on the highest level sprint based upon the demands of the sport and volume of work for the cycle/week. See the following example: 40 yard sprint ladder (allow 1:3 work/rest ratio) 2 x 10, 2 x 20, 2 x 30, 2 x 40 (at the top) 2 x 40, 2 x 30, 2 x 20, 2 x 10 (coming back down) GHS Strength and Conditioning 9Off-Season 2011

Conditioning Simulated Training Drills Simulated Drills A running program that is designed to condition you in an actual game type situation. Keep this in mind as you coach your athletes to run desired patterns. Try to keep their intensity and footwork as specific to their position as possible. Between reps as athletes jog back to starting position, go ahead and call out the next pattern. All patterns should be completed continuously until the set is finished. For football athletes we will simulate the drill as being in a two-minute drill, no timeouts, and a 10 plays to win the game. Skill Athletes: all patterns need to be worked from both left and right sides of formations. GHS Strength and Conditioning 10Off-Season 2011

25 yds. 20 yds. 15 yds. 10 yds. 5 yds. Conditioning Simulated Football Training Drills Wide Receiver in Football GHS Strength and Conditioning 11Off-Season 2011

GHS Strength and Conditioning 12Off-Season yds. 20 yds. 15 yds. 10 yds. 5 yds. Conditioning Simulated Football Training Drills Point Guard in Basketball