Make Off-Season Conditioning Fun With the Dice Game | STACK

Make Off-Season Conditioning Fun With the Dice Game

June 14, 2012 | Featured in the Back to School 2012 Issue

Must See Conditioning Videos

Conditioning is one of the toughest parts of off-season training. When there are no coaches pushing you to your limit, it can be difficult to find the motivation to maintain a high fitness level.

Make conditioning fun by incorporating the Dice Game into your summer training. Whether you’re in charge of unofficial team practices or just trying to stay in shape this off-season, try this group conditioning game, which is designed to push your team harder without using special equipment.


  • Two dice
  • Cones or markers
  • Pen
  • Cheat sheet

How to Play

On the cheat sheet, list 11 exercises numbered two to 12. Members of your group take turns rolling the dice. The first roll determines the exercise from the cheat sheet and the second dictates the number of reps. If the second roll is doubles, you must double the number of reps. Play a predetermined number of rounds or until you complete every exercise at least once.

Choose the Exercises

Adapt the Dice Game to meet your team’s training needs. You can choose exercises that provide a well-rounded workout or you can focus on particular body parts. Include at least one cardiovascular exercise to keep your core body temperature up throughout the workout. The following is an example of a full-body program.

1. Mountain Climbers
2. Planks (one rep = five seconds)
3. Russian Twists
4. 25-Meter Shuttle Runs
5. Burpees
6. Jumping Jacks
7. Crunches
8. Wide Arm Press Up
9. 25-Meter Crab Shuttle Runs
10. Tricep Dips
11. Reverse Crunch

Customize your workout by checking out our conditioning guide and exercise library.


Customize the exercises in the Dice Game to meet your level of training. Feel free to add a weighted vest to the bodyweight movements, lengthen the distance exercises or change the reps. Play with only one die to keep the reps low, or multiply the numbers by as many as eight for a grueling conditioning workout.

The Dice Game is a free, low-tech way to spice up your off-season training. Get together with some teammates this week and try it yourself.

LG Robinson
- Leigh Robinson is a veteran of the British Army and founding member of ATBRU Search & Rescue, the UK's first full mountain bike rescue team....
LG Robinson
- Leigh Robinson is a veteran of the British Army and founding member of ATBRU Search & Rescue, the UK's first full mountain bike rescue team....
More Cool Stuff You'll Like

ACL Injury Recovery in 4 Phases

How to Return to the Field After an ACL Injury

Agility Drill for Avoiding Non-Contact ACL Injuries

ACL Injury Prevention Tips for Female Athletes

What Lindsey Vonn's Recovery May Look Like

ACL Facts Athletes Need to Know

The Athlete's Guide to the ACL

Impressive Advances in ACL Rehab

ACL Surgery Recovery: A Timeline

Train Your Gluteus Medius for Strong and Healthy Knees

Reduce ACL Tears By Preventing Knock Knees

What Happens After an ACL Tear?

What Is the ACL?

3 Ways to Protect Your Knees and Prevent ACL Injuries

Can a 10-Minute Warm-Up Prevent ACL Tears?

4 Exercises to Prevent ACL Injuries

3 ACL Injury Prevention Exercises for Women

5 Exercises to Prevent ACL Tears

How ACL Injuries Are Detected on the Field

Increase Hamstring Strength to Prevent ACL Injuries

Nutrition Guidelines to Optimize ACL Rehab

ACL 101: Get a Leg Up on The Nastiest Knee Injury

The Truth About Female ACL Injuries

3 Tips for Preventing ACL Tears

3 Exercises to Prevent ACL Injuries

How to Prevent ACL Injuries in Basketball

How to Tell if You Have an ACL Tear

How to Prevent Common Basketball Injuries

Anatomy of the Knee

Help Prevent ACL Injuries With Mini-Band Exercises

Reduce Your ACL Injury Risk

3 Training Keys For Reducing ACL Injuries

First-Hand Account of a Torn ACL Surgery

Connective Tissue: The Key to Preventing ACL Injuries

5 Simple Knee Injury Prevention Exercises