CONDITIONING 1
WEEK
Day 1
TRACK
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Reps Rest
Jog 1 2-3 laps -
Striders 3 40 yards Walk back to start
Form Run to Sprint 3 200 + 200 yards Walk back to start
Day 2
Exercise Sets Reps Rest
Speed Ladder - Two Feet In 2 4 30 sec.
Speed Ladder - Shuffle 2 4 30 sec.
Speed Ladder - In and Out 2 4 30 sec.
1A) Med Ball Slams 2 15 sec. -
1B) Single-Leg RDL 2 15 sec. each leg 30 sec.
2A) Med Ball Squat Throws 2 15 sec. -
2B) Band Walk 2 15 sec. each direction 30 sec.
3A) Push-Ups 2 15 sec. -
3B) Speed Squats 2 15 sec. 30 sec.
#170122 (1/17)
CONDITIONING 2
WEEK
Day 1
TRACK
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Reps Rest
Jog 1 2-3 laps -
Striders 3 40 yards Walk back to start
Form Run to Sprint 4 200 + 200 yards Walk back to start
Day 2
Exercise Sets Reps Rest
Speed Ladder - Two Feet In 2 4 30 sec.
Speed Ladder - Shuffle 2 4 30 sec.
Speed Ladder - In and Out 2 4 30 sec.
1A) Med Ball Slams 2 15 sec. -
1B) Single-Leg RDL 2 15 sec. each leg 30 sec.
2A) Med Ball Squat Throws 2 15 sec. -
2B) Band Walk 2 15 sec. each direction 30 sec.
3A) Push-Ups 2 15 sec. -
3B) Speed Squats 2 15 sec. 30 sec.
#170122 (1/17)
CONDITIONING 3
WEEK
Day 1
TRACK
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Reps Rest
Jog 1 2-3 laps -
Striders 3 40 yards Walk back to start
Form Run to Sprint 5 200 + 200 yards Walk back to start
Day 2
Exercise Sets Reps Rest
Speed Ladder - Two Feet In 3 4 30 sec.
Speed Ladder - Shuffle 3 4 30 sec.
Speed Ladder - In and Out 3 4 30 sec.
1A) Med Ball Slams 3 15 sec. -
1B) Single-Leg RDL 3 15 sec. each leg 30 sec.
2A) Med Ball Squat Throws 3 15 sec. -
2B) Band Walk 3 15 sec. each direction 30 sec.
3A) Push-Ups 3 15 sec. -
3B) Speed Squats 3 15 sec. 30 sec.
#170122 (1/17)
CONDITIONING 4
WEEK
Day 1
TRACK
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Reps Rest
Jog 1 2-3 laps -
Striders 3 40 yards Walk back to start
Form Run to Sprint 6 200 + 200 yards Walk back to start
Day 2
Exercise Sets Reps Rest
Speed Ladder - Two Feet In 3 4 30 sec.
Speed Ladder - Shuffle 3 4 30 sec.
Speed Ladder - In and Out 3 4 30 sec.
1A) Med Ball Slams 3 15 sec. -
1B) Single-Leg RDL 3 15 sec. each leg 30 sec.
2A) Med Ball Squat Throws 3 15 sec. -
2B) Band Walk 3 15 sec. each direction 30 sec.
3A) Push-Ups 3 15 sec. -
3B) Speed Squats 3 15 sec. 30 sec.
#170122 (1/17)
CONDITIONING 5
WEEK
Day 1
TRACK
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Reps Rest
Jog 1 2-3 laps -
Striders 3 40 yards Walk back to start
Hill Form Run to Sprint 3 200 + 200 yards Walk back to start
Day 2
Exercise Sets Duration Rest
Mini Hurdle Hops - Two Legs 3 4 30 sec.
Mini Hurdle - Two Feet to Sprint 3 4 30 sec.
Mini Hurdle - Shuffle to Sprint 3 4 30 sec.
1A) Med Ball Slams 2 30 sec. -
1B) Single-Leg RDL 2 30 sec. each leg 30 sec.
2A) Med Ball Squat Throws 2 30 sec. -
2B) Band Walk 2 30 sec. each direction 30 sec.
3A) Push-Ups 2 30 sec. -
3B) Speed Squats 2 30 sec. 30 sec.
#170122 (1/17)
CONDITIONING 6
WEEK
Day 1
TRACK
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Reps Rest
Jog 1 2-3 laps -
Striders 3 40 yards Walk back to start
Hill Form Run to Sprint 4 200 + 200 yards Walk back to start
Day 2
Exercise Sets Reps Rest
Mini Hurdle Hops - Two Legs 3 4 30 sec.
Mini Hurdle - Two Feet to Sprint 3 4 30 sec.
Mini Hurdle - Shuffle to Sprint 3 4 30 sec.
1A) Med Ball Slams 2 30 sec. -
1B) Single-Leg RDL 2 30 sec. each leg 30 sec.
2A) Med Ball Squat Throws 2 30 sec. -
2B) Band Walk 2 30 sec. each direction 30 sec.
3A) Push-Ups 2 30 sec. -
3B) Speed Squats 2 30 sec. 30 sec.
#170122 (1/17)
CONDITIONING 7
WEEK
Day 1
TRACK
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Reps Rest
Jog 1 2-3 laps -
Striders 3 40 yards Walk back to start
Hill Form Run to Sprint 5 200 + 200 yards Walk back to start
Day 2
Exercise Sets Reps Rest
Mini Hurdle Hops - Two Legs 3 4 30 sec.
Mini Hurdle - Two Feet to Sprint 3 4 30 sec.
Mini Hurdle - Shuffle to Sprint 3 4 30 sec.
1A) Med Ball Slams 3 30 sec. -
1B) Single-Leg RDL 3 30 sec. each leg 30 sec.
2A) Med Ball Squat Throws 3 30 sec. -
2B) Band Walk 3 30 sec. each direction 30 sec.
3A) Push-Ups 3 30 sec. -
3B) Speed Squats 3 30 sec. 30 sec.
#170122 (1/17)
CONDITIONING 8
WEEK
Day 1
TRACK
I N-SEASO N CO N DI T I O N I N G
Exercise Sets Reps Rest
Jog 1 2-3 laps -
Striders 3 40 yards Walk back to start
Hill Form Run to Sprint 6 200 + 200 yards Walk back to start
Day 2
Exercise Sets Reps Rest
Mini Hurdle Hops - Two Legs 3 4 30 sec.
Mini Hurdle - Two Feet to Sprint 3 4 30 sec.
Mini Hurdle - Shuffle to Sprint 3 4 30 sec.
1A) Med Ball Slams 3 30 sec. -
1B) Single-Leg RDL 3 30 sec. each leg 30 sec.
2A) Med Ball Squat Throws 3 30 sec. -
2B) Band Walk 3 30 sec. each direction 30 sec.
3A) Push-Ups 3 30 sec. -
3B) Speed Squats 3 30 sec. 30 sec.
#170122 (1/17)