Conditioning
Offseason Conditioning
Off-Season:
NOTE: This is written with the expectation that you are also lifting weights and doing other sport activities like wall ball, 1v1’s, shooting, weekend club ball, etc., so the sprint work is not as hard as if this were the entire off-season plan. Increasing strength and power through strength training will do great things for conditioning, injury prevention, max speed, and on-field physicality.
There is one plan for attack and defense and another plan for midfielders. Attack and defense have slightly shorter distances than midfielders, but also an extra set for most days to make up for the distance. Reason for this is midfielders typically have shorter shifts, but longer distances to run, while A/D players will be on the field for longer but running shorter distances. Be accurate with the footwork drills, go hard on every sprint, keep rest times to the walk back to the start line ONLY, and you’ll get faster and better conditioned.
- 3-5 minutes of jogging or jump rope to warm up
- Dynamic stretches - See our Pre-Game Warm Up routine (5 mins)
- 3-4 footwork drills. Pick any 3-4 you want and do 3-5 “reps” of each drill. The Wall Sprint drill can also be used as one of these drills.
- Conditioning program for that day
- For the sprints, sprint one direction, walk back, then immediately do the next sprint. The walk back is your rest. This is lacrosse, not track and field, and the goal of this is conditioning, not max speed, so you won’t be fully recovered for every sprint.
- “T&B” means “There and Back,” the distance listed out and the distance listed back. “30yds T&B” means 60yds total per set, 30yds one way, turn, 30yds back. Make the turns crisp and accurate, plant and go, don’t cross feet or jog the turns.
- For “Pyramid,” just follow along with the yardage. 40/60/80/60/40 means one 40yd sprint, one 60yd sprint, one 80yd sprint, then another 60yd and another 40yd, walking back to the start point after each one.
Weeks 2, 8, and 12 have test runs. Record times to measure progress.
Team 1 runs a gasser, 20-30-40yds, while Team 2 does sit-ups, switch when Team 1 finishes running, Team 2 runs the gasser while Team 1 does sit-ups, switch, Team 1 runs the gasser again while Team 2 does pushups, switch, Team 2 finishes the run while Team 1 does pushups. Record the total time and beat it next time.
Pre-Season Conditioning
Pre-Season:
The pre-season is the time to take all of your hard off-season work and get ready to go for the competitive season. This plan is written with the expectation that you followed the off-season conditioning plan listed above or played another sport and are also lifting weights on your own. Increasing your strength and power will do great things for your conditioning, injury prevention, max speed, and on-field physicality. More info about strength training and my recommended programs here.
The difference between the pre-season plan and the off-season plan is the distances and reps for each sprint. In the off-season, conditioning largely focuses on building an aerobic base with longer distances of running. In the pre-season, we want to maintain that aerobic base while building more power and speed. The pre-season plan is more specific to the demands of your position. If you’re an attack or defender, the bulk of the sprint work is between 10 and 40 yards for at least 5 sprints per distance to reflect more of what the game looks like for you. If you’re a midfielder, your distances are longer (30-50 yards) but the number is lower. You run longer distances, but sub off more frequently.
Just like in the off-season plan, each day starts with:
- 3-5 minutes of jogging or jump rope to warm up
- Dynamic stretches
- 3-4 footwork drills from the Footwork & Agility article and video demo
- Conditioning program for that day
For the sprints, sprint one direction, walk back, then do the next sprint. We’re going for conditioning, not maximum speed, so unless it says otherwise, assume you aren’t going to be fully rested for every sprint. You should still be running at at least 85% speed.
“T&B” means “There and Back,” the distance listed out and the distance listed back. “30yds T&B” means 60yds total per set, 30yds one way, turn, 30yds back. Make the turns crisp and accurate, plant and go.
For “Pyramid,” just follow along with the yardage. 40/60/80/60/40 means one 40yd sprint, one 60yd sprint, one 80yd sprint, then another 60yd and another 40yd, walking back to the start point after each one.
“Tyler’s Conditioning Test.” Try to do this with a partner. If you don’t have a partner, do the non-sprint exercise for 30-second rounds. Mark down the total time and try to beat that time. Goal is 4 minutes.
Sprint 10-20-30
Pushups while the other group goes OR 30-seconds on your own
Sprint 10-20-30
Sit-Ups while the other group goes OR 30-seconds on your own
Sprint 10-20-30
Pushups while the other group goes OR 30-seconds on your own
Sprint 10-20-30
Sit-Ups while the other group goes OR 30-seconds on your own
Weeks 2, 8, and 12 have test runs. Make sure to record and write times down for your test runs, this is how progress will be measured. Compare your times to the off-season block and they should be faster.
Week 1: August 31
Day 1: 3 x 50yds, 3 x 90yds (this means: sprint 50 yards, walk back, sprint 50 yards, walk back, sprint 50 yards, walk back. Short rest. Sprint 90 yards, walk back, sprint 90 yards, walk back, sprint 90 yards, walk back. Done.)
Day 2: 3 x 60yds, 3 x 100yds
Day 3: 3 x 65yds, 3 x 110yds
Week 2: September 7
Day 1: 3 x 60yds, 3 x 110yds
Day 2: 4 x 55yds, 3 x 100yds
Day 3: 3 mile run for time (write time down)
Week 3: September 14
Day 1: 4 x 55yds, 4 x 110yds
Day 2: 4 x 65yds, 3 x 110yds
Day 3: 4 x 65yds, 4 x 110yds
Week 4: September 21
Day 1: 3 x 65yds, 3 x 110yds
Day 2: 4 x 65yds, 4 x 110yds
Day 3: 5 x 50yds, 4 x 110yds
Week 5: September 28
Day 1: 2 x 30yds T&B, 2 x 50yds T&B
Day 2: 3 x 30yds T&B, 3 x 110yds
Day 3: 3 x 30yds T&B, 3 x 55yds T&B
Week 6: October 5
Day 1: Pyramid 40/60/80/60/40yds
Day 2: 4 x 65yds, 3 x 110yds
Day 3: Pyramid 20/40/60/80/60/40/20yds
Week 7: October 12
Day 1: 5 x 60yds, Pyramid 40/50/60/50/40yds
Day 2: 5 x 110yds, 4 x 55yds
Day 3: Pyramid 60/80/100/80/60, Pyramid 10/20/30/20/10
Week 8: October 19
Day 1: 4 x 100yds
Day 2: 4 x 100yds
Day 3: 3 mile run for time (write time down)
Week 9: October 26
Day 1: One set for time. 20yds/3 pushups/20yds/4 pushups/40yds/5 pushups/40yds/6 pushups/60yds/7 pushups/60yds/8 pushups/80yds/9 pushups/80yds/10 pushups
Day 2: 5 x 75yds, 3 x 110yds
Day 3: Tyler’s Conditioning Test
Week 10: November 2
Day 1: 5 x 55yd, 4 x 110yd
Day 2: Pyramid 50/75/100/75/50, 2 x 200yd
Day 3: 4 x 65yd, 4 x 110yd
Week 11: November 9
Day 1: 3 x 55yds, 3 x 75yds, 3 x 110yds
Day 2: Pyramid 20/30/40/30/20, 4 x 110yds
Day 3: Gassers, 1 x 10-20-30yds and 1 x 40-50-60yds
Week 12: November 16
Day 1: 5 x 50yds, 4 x 75yds, 3 x 100yds
Day 2: Tyler’s Conditioning Test
Day 3: 3 mile run for time (write time down)
Attack/Defense
Week 1: August 31
Day 1: 3 x 40yds, 3 x 65yds (this means: sprint 40 yards, walk back, sprint 40 yards, walk back, sprint 40 yards, walk back. Short rest. Sprint 65 yards, walk back, sprint 65 yards, walk back, sprint 65 yards, walk back. Done.)
Day 2: 3 x 50yds, 3 x 65yds
Day 3: 3 x 60yds, 3 x 75yds
Week 2: September 7
Day 1: 4 x 30yds, 4 x 80yds
Day 2: 5 x 40yds, 4 x 85yds
Day 3: 2 x 1-mile run for time (write both times down)
Week 3: September 14
Day 1: 5 x 40yds, 5 x 90yds
Day 2: 5 x 55yds, 4 x 90yds
Day 3: 5 x 60yds, 5 x 90yds
Week 4: September 21
Day 1: 4 x 45yds, 4 x 90yds
Day 2: 5 x 55yds, 5 x 90yds
Day 3: 6 x 60yds, 5 x 90yds
Week 5: September 28
Day 1: 3 x 20yds T&B, 3 x 40yds T&B
Day 2: 4 x 20yds T&B, 4 x 90yds
Day 3: 4 x 20yds T&B, 4 x 45yds T&B
Week 6: October 5
Day 1: Pyramid 20/40/60/40/20yds, 1 x 50yds
Day 2: 5 x 45yds, 4 x 90yds
Day 3: Pyramid 20/40/60/80/60/40/20yds
Week 7: October 12
Day 1: 6 x 40yds, Pyramid 40/50/60/50/40yds
Day 2: 6 x 90yds, 5 x 40yds
Day 3: Pyramid 40/60/80/60/40, Pyramid 10/15/20/25/20/15/10
Week 8: October 19
Day 1: 4 x 100yds
Day 2: 4 x 100yds
Day 3: 2 x 1-mile run for time (write both times down)
Week 9: October 26
Day 1: One set, pushups are your only rest, 20yds/3 pushups/20yds/4 pushups/40yds/5 pushups/40yds/6 pushups/60yds/7 pushups/60yds/8 pushups/80yds/9 pushups/80yds/10 pushups
Day 2: 6 x 55yds, 4 x 90yds
Day 3: Tyler’s Conditioning Test
Week 10: November 2
Day 1: 6 x 35yd, 5 x 90yd
Day 2: Pyramid 30/55/80/55/30, 3 x 120yd
Day 3: 5 x 45yd, 5 x 90yd
Week 11: November 9
Day 1: 4 x 45yds, 3 x 75yds, 4 x 90yds
Day 2: Pyramid 15/20/30/30/20/15, 5 x 70yds
Day 3: Gassers, 2 x 10-20-25yds and 1 x 40-50-60yds
Week 12: November 16
Day 1: 6 x 30yds, 4 x 55yds, 4 x 80yds
Day 2: Tyler’s Conditioning Test
Day 3: 2 x 1-mile run for time (write both times)
Pre/Season
Pre-Season:
The pre-season is the time to take all of your hard off-season work and get ready to go for the competitive season. This plan is written with the expectation that you followed the off-season conditioning plan listed above or played another sport and are also lifting weights on your own. Increasing your strength and power will do great things for your conditioning, injury prevention, max speed, and on-field physicality. More info about strength training and my recommended programs here.
The difference between the pre-season plan and the off-season plan is the distances and reps for each sprint. In the off-season, conditioning largely focuses on building an aerobic base with longer distances of running. In the pre-season, we want to maintain that aerobic base while building more power and speed. The pre-season plan is more specific to the demands of your position. If you’re an attack or defender, the bulk of the sprint work is between 10 and 40 yards for at least 5 sprints per distance to reflect more of what the game looks like for you. If you’re a midfielder, your distances are longer (30-50 yards) but the number is lower. You run longer distances, but sub off more frequently.
Just like in the off-season plan, each day starts with:
- 3-5 minutes of jogging or jump rope to warm up
- Dynamic stretches
- 3-4 footwork drills from the Footwork & Agility article and video demo
- Conditioning program for that day
For the sprints, sprint one direction, walk back, then do the next sprint. We’re going for conditioning, not maximum speed, so unless it says otherwise, assume you aren’t going to be fully rested for every sprint. You should still be running at at least 85% speed.
“T&B” means “There and Back,” the distance listed out and the distance listed back. “30yds T&B” means 60yds total per set, 30yds one way, turn, 30yds back. Make the turns crisp and accurate, plant and go.
For “Pyramid,” just follow along with the yardage. 40/60/80/60/40 means one 40yd sprint, one 60yd sprint, one 80yd sprint, then another 60yd and another 40yd, walking back to the start point after each one.
“Tyler’s Conditioning Test.” Try to do this with a partner. If you don’t have a partner, do the non-sprint exercise for 30-second rounds. Mark down the total time and try to beat that time. Goal is 4 minutes.
Sprint 10-20-30
Pushups while the other group goes OR 30-seconds on your own
Sprint 10-20-30
Sit-Ups while the other group goes OR 30-seconds on your own
Sprint 10-20-30
Pushups while the other group goes OR 30-seconds on your own
Sprint 10-20-30
Sit-Ups while the other group goes OR 30-seconds on your own
Weeks 2, 8, and 12 have test runs. Make sure to record and write times down for your test runs, this is how progress will be measured. Compare your times to the off-season block and they should be faster.
Midfielders
Week 1: November 30
Day 1: 3 x 40yds, 4 x 75yds (this means: sprint 40 yards, walk back, sprint 40 yards, walk back, sprint 40 yards, walk back. Short rest. Sprint 75 yards, walk back, sprint 75 yards, walk back, sprint 75 yards, walk back, sprint 75 yards. Done.)
Day 2: 3 x 50yds, 4 x 80yds
Day 3: 3 x 55yds, 4 x 90yds
Week 2: December 7
Day 1: 4 x 40yds, 4 x 90yds
Day 2: 4 x 50yds, 4 x 100yds
Day 3: 1-mile run for time (write time down)
Week 3: December 14
Day 1: 5 x 45yds, 3 x 90yds
Day 2: 5 x 55yds, 3 x 90yds
Day 3: 5 x 65yds, 3 x 90yds
Week 4: December 21
Day 1: 4 x 35yds, 3 x 100yds
Day 2: 5 x 45yds, 3 x 100yds
Day 3: 6 x 55yds, 3 x 100yds
Week 5: December 28
Day 1: 4 x 20yds T&B, 3 x 40yds
Day 2: 5 x 20yds T&B, 3 x 50yds
Day 3: 6 x 20yds T&B, 3 x 60yds
Week 6: January 4
Day 1: Pyramid 20/40/60/40/20yds, rest, repeat
Day 2: 5 x 40yds, 4 x 90yds
Day 3: Pyramid 20/40/60/80/60/40/20yds
Week 7: January 11
Day 1: 6 x 40yds, Pyramid 30/40/50/40/30yds
Day 2: 5 x 80yds, 5 x 40yds
Day 3: Pyramid 50/70/80/70/60/50, Pyramid 10/20/30/20/10
Week 8: January 18
Day 1: 4 x 100yds
Day 2: 4 x 100yds
Day 3: 1-mile run for time (write time down)
Week 9: January 25
Day 1: One set for time. 20yds/3 pushups/20yds/4 pushups/40yds/5 pushups/40yds/6 pushups/60yds/7 pushups/60yds/8 pushups/80yds/9 pushups/80yds/10 pushups
Day 2: 6 x 40yds, 4 x 90yds
Day 3: Tyler’s Conditioning Test
Week 10: February 1
Day 1: 6 x 40yd, 4 x 90yd
Day 2: Pyramid 30/50/70/80/70/50/30, 2 x 100yd
Day 3: 5 x 55yd, 4 x 90yd
Week 11: February 8
Day 1: 6 x 40yds, 3 x 55yds, 3 x 90yds
Day 2: Pyramid 20/30/40/50/40/30/20, 4 x 90yds
Day 3: Gassers, 2 x 10-20-30yds and 2 x 20-30-40yds
Week 12: February 15
Day 1: 5 x 40yds, 4 x 55yds, 3 x 90yds
Day 2: Tyler’s Conditioning Test
Day 3: 1-mile run for time (write time down)