Conditioning for Your Sport | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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...
Must See
Derrick Rose Explains How He Stays Positive
Views: 4,444,428
Perfect Dwyane Wade's Signature Euro Step
Views: 1,305,266
Antonio Brown Juggles 3 Footballs
Views: 1,086,781

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

4 HIIT Workouts That Will Get You in Shape Fast

If you're tired of doing several rounds of steady state cardio for 30, 45, or even 60 minutes at a time then it's time you learn about HIIT. High...

Full-Body Conditioning Workout: 3 Loaded Carry Variations

ZSeries 10-Minute Workouts: The Hill

STACK Challenge: Finish Strong

Can You Handle the Husker Toughness Test?

STACK Challenge: 500-Meter Row

Advanced High School Football Summer Conditioning Program

Off-Season Conditioning: Full-Body Med Ball Workout

How to Avoid Hockey Conditioning That Slows You Down

Get in Game Shape With 4 Conditioning Combos

7 Footwork Drills That Give You an Advantage

Understanding the Benefits and Risks of Altitude Training

How Much Conditioning Do You Really Need?

In-Season Baseball Pitcher Workout Program

Who Invented the Burpee?

ZSeries 10-Minute Workouts: Fartlek Run

Alternatives to Boring Cardio Training

LaTroy Hawkins' Epic Battle Ropes Workout

STACK Challenge: The 10/10 Treadmill Challenge

Test Your Toughness With the Who Dat? Challenge

Get in Shape With 5 Intense Lower-Body Finishers

5 Brutal Sprint Drills That Push the Lactic Threshold

Training Secrets of UFC Champion Johny Hendricks

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

Can You Survive These 4 Crazy Plate Push Finishers?

Can You Survive the

Can You Pass Drew Brees' Conditioning Test?

Get in Shape With This Basketball Conditioning Workout

Improve Your Aerobic Fitness in the Off-Season

Win the Fourth Quarter With These Basketball Sled Push Finishers

5 NBA Players Who Found Their Game After Losing Weight

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

Get in Basketball Shape With the Right Workout

LeBron James's Insane Conditioning Drill

ZSeries 10-Minute Workouts: Interval Sprints

Training with the Elevation Training Mask 2.0

How Sporting Kansas City Stays 'Sporting Fit'

STACK Challenge: 5 Minutes of Treadmill Torture

The Mount Everest Treadmill Challenge

4 Simple Drills to Improve Your Endurance

Baseball Conditioning: Why You Need an Aerobic Base

In Defense of Cardio