Fall Conditioning Challenges
Because sprints on the court and time in the weight room sometimes needs variety
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Some of your players may be playing a fall sport - volleyball, football, cross country, soccer, and the like - but it’s likely you still have a few players who are involved in your off-season workouts.
Skillwork, scrimmaging, live action, and the weight room are all important items of any off-season plan, but don’t forget to get your players in top aerobic and anaerobic shape.
Here are 5 Fall Conditioning Challenges that will push their limits and offer them some variety outside of just putting them on the track and running them into the ground:
The Impossible Mile
Your players will be completing 4 laps around the track for one mile, but with a twist
LAP 1 = 100% burpees for one lap
LAP 2 = 100% lunges for one lap
LAP 3 = 100% bear crawling for one lap
LAP 4 = run one lap
Murph
A CrossFit favorite, have your players complete one rep of “Murph”
They can break it up however they want as long as every rep is completed
Run a 5K
This is simple - just have them run a 5K!
Even better, sign up as a team and run a 5K on a weekend!
The Beep Test
Most athletes hate this, but it’s a good challenge and something you can do to mix things up/add some competitive fire to workout.
Set up two lines that are 20 meters apart.
Athletes must reach the the other side before the “beep” goes off.
After each minute or so, the beeps start to get closer together (meaning they must run harder).
However many trips they compete is their score.
Sprint Challenge
Sprint from sideline to sideline on the football field.
You must complete the sprint in 18 seconds - you have 30 seconds to rest.
And then repeat for as many rounds as possible.
A few suggestions for days that you do these workouts:
make this the only thing you do conditioning-wise for the day
add a competitive element (put up a gift card for the winner, Gatorade for top 3 finishers, extra gear to hand out, etc.)
as a coach, try to jump in (your players will love beating you)
What other conditioning challenges have you done/seen?
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