August 28th, 2017

Updated: September 19, 2017

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Check out Coach Rozy’s Top 5 Conditioning Workouts!

Add these workouts to your team’s conditioning for improved cardiovascular performance. All of these workouts are extremely effective and easy to implement. 

Share these with other coaches and let us know what you think!



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  1. 40-Yard Dash

Great for mimicking 5-6 seconds of maximum effort. Here is an example of how we do it:

  • 28 total runs
  • 4 sets of 7 runs
  • Each run will begin every 15 seconds within a set
  • One-minute rest between sets 1 & 2 and sets 3 & 4
  • Two-minute rest between sets 2 & 3


  1. 300-Yard Shuttle

The 300-yard shuttle is great for longer duration conditioning 1-2 days post-competition. Here is our setup and protocol:

  • 3 Rounds
  • 25-yard course
  • 1 round equals 6 times down and back
  • The 1st round goal is 65 seconds
  • The 2nd round goal is 70 seconds
  • The 3rd round goal is 75 seconds
  • 90 seconds of rest between round


  1. Full Body 2:1 Circuit

Great total body conditioning! This is how it’s done:

  • 20 seconds of exercise followed by 10 seconds of rest
  • 4 minutes for each round
  • Round 1: Mountain Climbers & Push-Ups
  • Round 2: Squats & Squat Jump
  • Round 3: Burpees & Jumping Jacks
  • Alternate exercises within each round
  • One-minute rest between rounds


  1. Lane Shuffles

Great for adding lateral movement into conditioning. Here’s how:

  • 5-yard course
  • Continuous shuffling back and forth
  • 20 seconds per round
  • Alternate with a partner
  • 15 total rounds


  1. Burpee Blaster

This is just a good old-fashioned burner! Try this out:

  • 5 rounds non-stop
  • 10 burpees
  • Run 50 yards
  • As many rounds as it takes!




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