Conditioning for High School w/ 22 players

I coached a small school for several years that and had to play most of my players on offense, defense, and special teams.

We had to condition the heck out of them.

I had the most luck with a three-phased plan.

One- distance

We started each practice (Mon.-Wed.) with a timed run. Each player had a specific distance that he had to cover over the 12 minute time period.

That distance increased (while the time stayed the same) as the season progressed.

The time limit was never less than 12 minutes on Monday and Tuesday but we cut it down on Wed. to help "get their legs back" (5-6 minutes).

Start out with distances that the players can achieve (we used our preseason conditioning test for this) and then gradually increase it each week.

Example- Player one may have to run 8.5 laps while player two may have to run 9.25.

We did use groups a lot so that it was easier to keep up with...backs, lineman, "tweeners", etc.

Two- Bags, cones, and grass

In the middle of each practice we did a circuit of bags, cones, and grass drills.

This not only helped with conditioning but improved agility.

Three- Sprints

The classic end of practice workout.

Timed gassers, etc.

The key is to time the players and have goals that they have to achieve that increase as the season progresses.

Note: A lot of coaches will tell you to properly organize your practice so that the players are constantly moving.

Use your special teams coverage drills as conditioning, etc.

However, I found the years that I tried this my kids weren't in as good a shape as the years that I did that PLUS the three things above.

Note 2: Your kids have to "buy in" to the fact that they have to be in shape or you could lose some players.

Work alot on kickoff return for conditioning...lol. Just kidding. I used to be in the same boat. I incorporated conditioning with the drills. I wanted them to practice being dog tired. I'd make them run plays on air for 20 yards, call formation and play, and have them run another. Practice with a purpose, condition with a purpose. Tell your kids they can get their conditioning in during practice by going hard, or after practice on top of what they have already done for "saving it".

Get your conditioning in by making the whole team do special teams every day. Make it fun for the kids so they will stay out. Have everyone do conditioning by running through the passing tree in a 100 catches drill. Everyone (even linemen) run the routes. 1 point for 1 catch. When they get to 100, then conditioning is done for the day. They all have to run a certain distance (determined by you and the effort they gave during practice), whether they catch it or drop it. If they drop it, they still pick it up and take it to the house. You kill many birds with one stone here (scoop and score, YAC, linemen get to see why 4 seconds of protection is so important, QB's get to work on timing and route throwing, receivers get extra practice running routes).

Just a good, effective, fun drill especially with low number teams.

I have used the speed and agility workouts from Husker Power for many years. It can work for large numbers or small numbers.

Its great and gets results.

We have had 17 the past two years in a very tough conference so conditioning was vital. We do a variety of things, so the kids and myself do not get sick of the same thing. As the season wears on we do a little something to break from normal sprints or laps, etc. We have the guys take off the shoulder pads and helmets and play candlestick tag. It is a little childish, but they get a great workout and they have some fun with it. Variety in conditioning is crucial to getting something out of it.