This is a four week of a off-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. The off-season conditioning training cycle consists of Extensive Tempo Interval Runs (focus on your stride/mechanics, not the intensity of your sprint),low-volume shuttles to begin change of direction work, and Fartlek runs to build aerobic capacity.  Week four is either cross-training or metabolic circuit training.

Week One

Session 1 - Extensive Tempo Intervals - performed on a 100 X 50 yard field, tempo run the length of the sideline (75-80% effort, tall posture, flick your heel to your butt, toes up towards your shin, good arm action), walk the endline.

              - 6 reps (1 rep = (2) 100 yard runs/(2) 50 yard walks)

Session 2 - shuttles = 30 yard shuttle (10 yard course, 3 trips) - 5 reps, 4-6s work:30s rest

                               75 yard shuttle (25 yard course, 3 trips) - 5 reps, 12-14s work:45s rest

Session 3 - 25 minute Fartlek run - run based on how you feel, vary pace and terrain

Week Two

Session 1 - Extensive Tempo Intervals - performed on a 100 X 50 yard field, tempo run the length of the sideline (75-80% effort, tall posture, flick your heel to your butt, toes up towards your shin, good arm action), walk the endline.

              - 8 reps (1 rep = (2) 100 yard runs/(2) 50 yard walks)

Session 2 - shuttles = 30 yard shuttle (10 yard course, 3 trips) - 6 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 stationary bike = medium pace

Session 1 - Extensive Tempo Intervals - performed on a 100 X 50 yard field, tempo run the length of the sideline (75-80% effort, tall posture, flick your heel to your butt, toes up towards your shin, good arm action), walk the endline.

              - 8 reps (1 rep = (2) 100 yard runs/(2) 50 yard walks)

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 - 30 minute Fartlek

Week Four

3-4 sessions = some combination of swimming, bike, elliptical, Fartlek runs, or metabolic circuit training