Boost Sport-Specific Conditioning With Interval Training | STACK
X

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

Boost Sport-Specific Conditioning With Interval Training

June 12, 2011

Must See Conditioning Videos

Interval runs are a great way to improve sport-specific conditioning. Instead of jogging a mile at a leisurely pace, which produces slow movement patterns that can hinder power and speed production, try running sprints for different lengths.

One mile equals 1,760 yards. Running four sets of intervals, 12 runs per set at 40 yards each, equals 1,920 yards. So by doing the interval runs, you will sprint more than a mile!

When setting up a metabolic conditioning program, change the distances, running patterns [forward, backward, shuffle] and rest times to simulate your sport. Below are sample programs for basketball and football.

Basketball

Run each interval as fast as possible. Start at the end line of a basketball court.

First Interval

  • Sprint to free throw line
  • Backpedal back to baseline
  • Right shuffle to half court
  • Left shuffle back to baseline
  • Backpedal to free throw line
  • Sprint back to baseline

Rest 20-30 seconds.

Second Interval

  • Left shuffle to half court
  • Turn and right shuffle to other baseline
  • Backpedal full length of court
  • Turn and sprint to half court
  • Sprint back toward baseline at free throw line
  • Turn and backpedal to finish

Rest 20-30 seconds.

Third Interval

  • Right shuffle to free throw line
  • Turn and sprint to half court line
  • Turn and left shuffle to far free throw line
  • Turn and sprint to far baseline
  • Turn and right shuffle to far free throw line
  • Turn and sprint to half court
  • Turn and left shuffle to free throw line
  • Turn and sprint to start baseline

Set up your own patterns and runs to reflect your team's style of play--fast break, full-court press, half court pick and roll, or whatever fits the situation.

Football

This series, which can be done on a football field, consists of four sets of 12 sprints. Run each sprint at maximum speed. Walk five yards [about 15 seconds] for active rest.

With a 15-second rest between sprints and a two-minute break between the first and second sets, you will be simulating game conditions. The rest periods equal time between plays, and the two-minute breather mirrors break time between quarters. After two full sets (half time), rest four to five minutes. Then perform your 12 third quarter runs, rest two minutes, and do your final 12 runs for the fourth quarter.

  • Sprint five yards; walk five yards
  • Sprint 15 yards; walk five yards
  • Sprint five yards; walk five yards
  • Sprint 10 yards; walk five yards
  • Sprint 35 yards; walk five yards
  • Turn around—you should have gone 100 yards
  • Sprint 30 yards; walk five yards
  • Sprint 10 yards; walk five yards
  • Sprint five yards; walk five yards
  • Sprint 10 yards; walk five yards
  • Sprint 10 yards; walk five yards
  • Turn around—you should have gone 100 yards
  • Sprint 40 yards; walk five yards
  • Sprint 30 yards; walk to goal line

Sets/Reps: 4x1; rest 2-3 minutes

When beginning this run series, start with one quarter. As you progress, add a quarter [12 runs] at a time until you can run an entire "game."

Distances and running patterns—sprinting forward, backpedaling, shuffling—can be tweaked to fit each position. Defensive backs should backpedal with a turn and run; linemen should do shorter runs; and receivers should do longer runs.

By setting up a customized interval training program, you can drive your conditioning to elite levels for your sport.

Photo:  viper360trainer.com

Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the Director of Performance at Day of Champions Sport Camps. He recently was a member of the Cleveland Browns...
Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the Director of Performance at Day of Champions Sport Camps. He recently was a member of the Cleveland Browns...
More Cool Stuff You'll Like

In Defense of Cardio

Steady state cardio has gotten a bad rep lately. With interval training taking the spotlight, and ignorant discussions of "burning muscle" plaguing the...

Understanding the Benefits and Risks of Altitude Training

Training Secrets of UFC Champion Johny Hendricks

Full Body Workout: 6-Week Conditioning Plan

Can You Survive These 4 Crazy Plate Push Finishers?

Get Quicker with Football-Specific Intervals

How to Avoid Hockey Conditioning That Slows You Down

Get in Shape With 5 Intense Lower-Body Finishers

Can You Survive the

5 Brutal Sprint Drills That Push the Lactic Threshold

Indiana Wrestling Interval Training

Maximize Your Cardio Training With Intervals

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

ZSeries 10-Minute Workouts: The Hill

Get in Basketball Shape With the Right Workout

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Off-Season Conditioning: Full-Body Med Ball Workout

Can You Pass Drew Brees' Conditioning Test?

Alactic Capacity: What It Is and Why Athletes Need It

You Need Rest Intervals. Here's Why

Advanced High School Football Summer Conditioning Program

STACK Challenge: 5 Minutes of Treadmill Torture

Baseball Conditioning: Why You Need an Aerobic Base

STACK Challenge: The 10/10 Treadmill Challenge

5 NBA Players Who Found Their Game After Losing Weight

ZSeries 10-Minute Workouts: Interval Sprints

STACK Challenge: Finish Strong

Essentials of Spring Football Training

In-Season Baseball Pitcher Workout Program

LeBron James's Insane Conditioning Drill

7 Footwork Drills That Give You an Advantage

Improve Conditioning With Tabata Interval Training

Alternatives to Boring Cardio Training

Train Harder With Hill Sprints

How Sporting Kansas City Stays 'Sporting Fit'

STACK Challenge: 500-Meter Row

The Mount Everest Treadmill Challenge

Who Invented the Burpee?

Test Your Toughness With the Who Dat? Challenge

How Much Conditioning Do You Really Need?

Get in Shape With This Basketball Conditioning Workout

LaTroy Hawkins' Epic Battle Ropes Workout

Win the Fourth Quarter With These Basketball Sled Push Finishers

Get in Game Shape With 4 Conditioning Combos

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

4 HIIT Workouts That Will Get You in Shape Fast

ZSeries 10-Minute Workouts: Fartlek Run