Pre-Season Conditioning for Transition Team Sports
Chris Ullom, ATC, CSCS
This is the first four weeks of a pre-season conditioning program for transition field sports. A transition sport is defined as having continuous play (soccer, field hockey, lacrosse, etc.), unlike football or baseball where plays have a distinct initiation and completion.
Week One
Session 1 - Intensive Tempo Intervals - 5/50's (sprint 50 yards, walk back to start x 5 reps), 1 set, 45 sec rest between reps
Session 2 - shuttles = 30 yard shuttle (10 yard course, 3 trips) - 8 reps, 4-6s work:30s rest
75 yard shuttle (25 yard course, 3 trips) - 6 reps, 12-14s work:45s rest
Session 3 - 1 mile run = 6 minutes is the gold standard
Session 4 - 30 minute stationary bike = 90 rpm's, light resistance
Week Two
Session 1 - 5/50's (sprint 50 yards x 5 reps), 2 sets, 45 sec rest between reps, 3 min rest between sets
Session 2 - shuttles = 30 yard shuttle (10 yard course, 3 trips) - 10 reps, 4-6s work:30s rest
75 yard shuttle (25 yard course, 3 trips) - 6 reps, 12-14s work:45s rest
Session 3 - 30 minute Fartlek (vary your pace according to how you feel)
Session 4 - 30 minute Elliptical = easy pace
Week Three
Session 1 - 5/50's (sprint 50 yards x 5 reps), 2 set, 45 sec rest between reps, 3 min rest between sets
Session 2 - shuttles = 30 yard shuttle (10 yard course, 3 trips) - 10 reps, 4-6s work:30s rest
75 yard shuttle (25 yard course, 3 trips) - 8 reps, 12-14s work:45s rest
Session 3 - 1 1/2 mile run = 9 minutes is the gold standard
Session 4 - 30 minute stationary bike = 90 rpm's, light resistance
Week Four
3-4 sessions = some combination of swimming, bike, elliptical, Fartlek run, or metabolic conditioning circuit
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