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Off-Season Conditioning 

A man sprinting

Off-season conditioning is a part of a sport program where all facets of development are addressed; Strength enhancement, skill acquisition, muscular endurance, aerobic fitness, agility, running form and much more.

Enriching each part of an athlete’s abilities makes the off-season an important determinant of what will transpire once the season begins.

The following is an example of how running economy, power and form power, all important components of running can be addressed.

Running economy is defined as the energy demand required to sustain a submaximal velocity.  It is related to biomechanical factors including vertical oscillation, ground contact time, stride length and stride frequency.

Power represents the power output related to changes in the athlete’s horizontal motion and form power the output related to changes in the athlete’s vertical motion. All (running economy power & form power) affect the oxygen, caloric utilization and athletic ability.

Off season conditioning

Drill #1 – Partner Arm Swing

  1. Player A faces Player B with his arms extended level with Player B’s shoulders
  2. Player B pumps his arms with good form touching Player A’s hands
  3. Speed of arm action is increased as whistle is blown – three whistles

Drill #2 – Arm Swing, Leg and Eye Synchrony

  1. Utilize proper arm swing and eye gaze while walking
  2. Increase speed of movement upon the whistle

Drill #3 – The High Knee Walk

  1. Lift the knee high
  2. The drive leg should be almost straight
  3. The foot of the high knee should be cocked
  4. Stand tall
  5. Proper swing of the arms
  6. Do not reach out with the foot on the high knee
  7. Increase the speed of movement upon the whistle – this will end up as almost a skip or bounding as speed increases

Drill #4 – High Knee Drive

  1. Fold arms across the chest run in place powerfully contracting the knees upwards
  2. Upon the whistle run the designated distance with high knees 
  3. Stand tall do not crunch forward or lean backwards

Drill #5 – The High Knee Run

  1. Run in place with proper arm action and high knee drive
  2. Upon the whistle sprint forward
  3. Stand tall

Drill #6 – Arm Impulse

  1. Run 50 yards with excellent form
  2. Every 10 yards increase your arm action
  3. Do not move your head or eyes to see if you have gone 10 yards

Drill #7 – Leg Impulse

  1. Run 50 yards with excellent form
  2. Every 10 yards increase your leg action
  3. Do not move your head or eyes to see if you have gone 10 yards

Drill #8 – Jelly Jaw

  1. Run with your jaw completely relaxed
  2. Relax neck and shoulders also
  3. Run 50 yards feel your jaw bounce

Drill #9 – Holding Form For 300 Yard

  1. Run 300 yards with sprinting form
  2. Do not ever break form

Drill #10 – The Money Run

  1. Run a full speed sprint with perfect form
  2. Run if everything depended upon your performance 

The Money Run


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Livonia Franklin High School
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A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System