Conditioning for Your Sport | STACK

Conditioning for Your Sport

August 30, 2010

Must See Conditioning Videos

Athletes have to exert themselves for different amounts of time in each sport. Just compare the bursts of full-out sprinting in soccer to a typical 50-second shift in hockey. Here's a quick breakdown of typical exertion times for various sports:

  • Football – 5 to 15 seconds
  • Hockey – 45 to 60 seconds
  • Soccer and Basketball – Quick explosive bursts
  • Tennis – 1 to 20 seconds

Conditioning should train your body’s energy system for the way it’s used in your sport. Since a play typically takes less than 60 seconds, your body uses its anaerobic energy system—stored energy—to quickly provide the fast burst of energy you need to run down a ball or leap to catch a pass. After the play, your body goes into recovery mode, attempting to replenish those energy stores.

There’s no reason to run for 30 minutes, which improves the body’s ability to use oxygen to generate energy. Instead, you should focus on interval training—running or biking at close to maximum effort for a short period of time, followed by a set amount of rest. Check out this interval treadmill program to start improving your game performance.

  • 3 sets @ 9.2, 9.6 and 10.2 mph for 60 seconds with treadmill at 1 percent grade
    • Take 60 seconds rest between sets
  • 4 sets @ 10.5, 10.8, 11 and 11.2 mph for 40 seconds with treadmill at 4 percent grade
    • Take 60 seconds rest between sets
  • 4 sets @ 11.5, 11.8, 12 and 12 mph for 20 seconds with treadmill starting at 6 percent grade and increasing one percent each set
    • Take 60 seconds rest between sets
  • Jog at 7 mph for 1 minute and then decrease speed by 1 mph each following minute until at 3 mph
  • Cool Down Circuit
    • Walk for 30 seconds
    • Turn and perform Lateral Shuffle for 30 seconds
    • Backpedal for 30 seconds
    • Perform Lateral Shuffle on opposite side for 30 seconds
    • Repeat circuit 3 times

*Note: Base speeds on individual fitness.  Use caution when performing Lateral Shuffle and Backpedal on treadmill.

For another interval routine, check out STACK's exclusive training content from Real Salt Lake.

Photo:  Lamarr Woodley, Pittsburgh Steelers OLB

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Who Invented the Burpee?

Get in Shape With This Basketball Conditioning Workout

How Much Conditioning Do You Really Need?

7 Footwork Drills That Give You an Advantage

STACK Challenge: Finish Strong

How Sporting Kansas City Stays 'Sporting Fit'

5 NBA Players Who Found Their Game After Losing Weight

Get in Basketball Shape With the Right Workout

Understanding the Benefits and Risks of Altitude Training

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Can You Survive the

Win the Fourth Quarter With These Basketball Sled Push Finishers

Alternatives to Boring Cardio Training

Full Body Workout: 6-Week Conditioning Plan

Alactic Capacity: What It Is and Why Athletes Need It

ZSeries 10-Minute Workouts: Fartlek Run

Off-Season Conditioning: Full-Body Med Ball Workout

Essentials of Spring Football Training

LaTroy Hawkins' Epic Battle Ropes Workout

Test Your Toughness With the Who Dat? Challenge

ZSeries 10-Minute Workouts: The Hill

The Mount Everest Treadmill Challenge

Get in Game Shape With 4 Conditioning Combos

Can You Pass Drew Brees' Conditioning Test?

In Defense of Cardio

Get in Shape With 5 Intense Lower-Body Finishers

Why You're Doing Mountain Climbers Wrong and How to Fix Them

Baseball Conditioning: Why You Need an Aerobic Base

STACK Challenge: 500-Meter Row

How to Avoid Hockey Conditioning That Slows You Down

In-Season Baseball Pitcher Workout Program

Train Harder With Hill Sprints

5 Brutal Sprint Drills That Push the Lactic Threshold

Can You Survive These 4 Crazy Plate Push Finishers?

STACK Challenge: 5 Minutes of Treadmill Torture

ZSeries 10-Minute Workouts: Interval Sprints

High-Intensity Interval Training: How Much Is Too Much?

Training Secrets of UFC Champion Johny Hendricks

LeBron James's Insane Conditioning Drill

STACK Challenge: The 100-Burpee Challenge

STACK Challenge: The 10/10 Treadmill Challenge

Advanced High School Football Summer Conditioning Program