Pre Season – Conditioning Drills
Conditioning is a vital part of pre season, and helps to ensure against injury by making sure the muscles in the legs are built properly.
These 3 drills only take about 10-15 minutes each and are a great start to any pre season programme.
The drills are based on HIIT ( High Intensity Interval Training ) and should be 30 seconds work followed by 90 seconds rest
Each repetition therefore lasting 2 minutes – Do 6 repetitions per Drill for first session, increasing each week.
Pre Season – Conditioning Drills #1: 4 Sections
Mark out Cones, Flat Circles / Discs, about 15 yards apart.
You will need 5 cones per row. Start Cone, Section 1, Section 2, Section 3, Section 4
You will need 5 Columns of Cones – Place the players in-between the cones nicely spread out.
In the 4 sections the players will have to complete the following.
| Section 1: | Sprint |
| Section 2: | Bunny Hops |
| Section 3: | Commando Crawl ( Elbows / forearms & Toes on Floor ) No Knees allowed |
| Section 4: | Sprint |
Once everyone has completed, give the players a 90 second break, then go again.
Pre Season – Conditioning Drills #2: Quad builders
Mark out Cones, Flat Circles / Discs, about 20 yards apart.
You will need 2 cones per row. Start Cone, End Cone
You will need 5 Columns of Cones – Place the players in-between the cones nicely spread out.
The whistle will go twice during this drill.
One the first whistle, players will perform the following moves on the spot
| Section 1: | Side to Side ( Opening & Closing Legs sideways ) |
| Section 2: | Lunges |
| Section 3: | Squats |
| Section 4: | Scissors ( Opening & Closing Legs front to back ) |
One the second whistle players will sprint to the second cone.
Once everyone has completed, give the players a 90 second break, then go again.
Repeat each Section 3-5 times
Pre Season – Conditioning Drills #3: Change of Direction Short Sprints.
This drill is about a combination of sprints compromising of a series of changes of direction at various angles.
Mark out a series of Cones, Flat Circles / Discs, each over 5, 10 or 15 yards with a variation of different angles of change and left or right turns.
Players must make their way around the course at maximum pace. Ideally the course should take roughly 30 seconds to complete.
Wait 5 seconds after the first player starts until the second player goes.
Keep the watch running and give each player 90 seconds recovery before they go again but this time in the reverse direction.
This way the players get an equal number of left and right turns.
These type of sprints & change of direction are really good conditioners.
Each player does 6 runs.
Want more Pre Season Drills
Check out these fitness drills
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