12 Week Sample Conditioning Notes
Complete each Conditioning session on the day and date given. You will do the same drills for TWO
CONSECUTIVE WEEKS to become more familiar with them and how they should be performed.
However, the number of reps (plays) will increase from week to week. You will do this for the first four
weeks for all training sessions.
At the start of week five your linear training sessions (straight line work) will change so that we can
incorporate more speed work and variation into your sessions. The agility work will continue on a two
week consecutive schedule. Again, this will allow you to become more familiar with the drills and any
variation of those drills.
AS YOUR PROGRAM PROGRESSES FROM WEEK TO WEEK, PAY ATTENTION TO
ANY VARIATIONS OF AGILITY DRILLS.
-Perform each agility rep (play) at full speed, with the rest time given
-Make sure you reference the agility explanation page, each agility drill will vary in distance (yardage),
set-up (number of cones used/placement of cones), and movements from cone to cone/line to line.
-Drills may be the same yardage and set up as its original drill, but how you perform that drill will be
different. Example: Shuttle and End Line Shuttle (reference all agility drills on explanation page)
- If you perform a drill to the right for one rep (play), then you will perform the next rep to the left.
****Agility Explanations Below****
Agility Explanations
Diagonal Box Drill
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Start at inside of 1st cone, Move to outside of 2nd cone (around), Move to 3rd cone (around), Finish through outside of 4th cone
Vary movements from cone to cone, workout to workout (ex: Sprint, Shuffle, Back Pedal, x2, Back Pedal, Sprint, Back Pedal,
x2)
Always pair drills in 2 (Right / Left) before making change in movements
3rd Cone
1st Cone
Start
2nd Cone
4th Cone
Finish
BOX DRILL
3 step BP (turn)
Sprint
Shuffle
Sprint
SET UP
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DRILL
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Set 4 cones in a 5yd X 5yd square
Plant Hard on outside foot on corner
Stay low on shuffle (keep hips low and stick on ground)
After shuffle back peddle 3 steps then turn inside (towards drill) and sprint to next cone
W-DRILL
Start
Finish
SET UP
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Set five cones 4 yards apart in the shape of a W
DRILL
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Sprint from cone to cone going around the OUTSIDE of each
Keep hand off the ground
Stay tight to the cones
Plant hard of outside foot to change directions quickly
STEP DRILL
SET UP
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Set 2 cones 10 yards apart form each other
Walk up 1 yard and over 5 then set 2 more cones 10 yards apart (10-5-10)
SEQUENCE
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Sprint 10, Shuffle 5, Sprint 10
L-DRILL
SET UP
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Set up 4 cones in a T-shape with the 3 outer cones 5yds apart from the top of the T
DRILL
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Start at bottom of the T – Sprint to top cone, TOUCH the cone
Sprint back to bottom cone TOUCH cone and Sprint back to top cone
Plant hard around outside of top cone and sprint to designated side (do same # right then same # left)
Go underneath and around side cone then sprint back to top of the T
Plant hard at top of T and sprint through bottom cone.
Top of the L – Drill
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Sprint to 2nd cone (top) and around 3rd cone (under), continue sprint back around 2nd cone and
finish through the starting line
2nd Cone
3rd Cone
Start / Finish 1st Cone
T-DRILL
Start
Finish
SET UP
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Set up 4 cones in a T-shape with the 3 outer cones 5yds apart from the top of the T
DRILL
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Start at bottom of the T – Sprint to top cone, Shuffle to and underneath the opposite side cone
Sprint back across and underneath to the opposite side cone (sprint above the top cone)
Plant hard and then shuffle (facing the starting cone) to the opposite side of the top cone
Once at the opposite side of the top cone, sprint through bottom cone
PRO SHUTTLE
SET UP
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Set 3 cones in a straight line each five yards apart
DRILL
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Start by straddling the middle line
Sprint to either side TOUCH the line
Sprint to opposite side and TOUCH that line
Sprint through the middle line
SEQUENCE- (sprint-shuffle-sprint)
End Line Shuttle
SET UP
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Set 3 cones in a straight line each five yards apart
DRILL
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Start in a 3 point stance on the end line
Sprint (or shuffle) 5yds to middle line TOUCH the line, turn and sprint (or shuffle) back to starting line.
TOUCH Starting line and sprint 10yds through opposite line.
Half Shuttle
SET UP
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Set 3 cones in a straight line each five yards apart
DRILL
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Start by straddling the middle line
Sprint (or shuffle) to either side TOUCH the line
Sprint (or shuffle) through the middle cone
U-Drill
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In the Shape of a U perform a Back Pedal to 1st cone, transition to Shuffle to 2nd cone, transition to Sprint to the 3rd cone
BP
Sprint
Shuffle
Figure 8 Drill
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Sprint in the form of a figure 8
Start
Finish
SPEED WORK
Work on:
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GOOD FORWARD LEAN
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NO FALSE STEPS
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QUICK FIRST STEP (underneath hip!)
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ARM ACTION
SPRINT AS FAST AS YOU CAN for the designated yardage! (sprint through the line)