Pre Season .
I recommend you guys to always start with a good warm up and running Mechanics before every conditioning session . To start with always try to do foam rolling before the session to minimize the soreness from previous training session , than move to mobility drills and last some dynamic stretches .
Most people forget that if you don,t stick to basics its going to affect you in your training goal , here i am saying about running mechanics , most of athletes directly start with main focus session , but i completely rely on running mechanics to start with before every conditioning session whether its a Under 14 group or Senior Guys .
Running Mechanics .
1) Walking Lunges .
3) Butt Kicks .
4) Quick Feet .
5) A Skips .
6) B Skips .
7) Skip for height .
8) Skip for distance.
PreSeason Conditioning Session Demo .
40 Meters Run with 70% to 80% of intensity giving a walk back recovery or 1 : 5 rest ratio. 12 Reps.
30 meters Run with 80% to 90% of intensity giving walk back recovery – 10 to 12 Reps .
20 Meters Shuttle Run – 30 Secs with 100% intensity ( Spikes Compulsory ) 2 minutes Rest . 3 reps.
In Season Conditioning Demo .
20 Meter Shuttle – 1 Minute giving 3 minutes Rest – 3 Reps .
20 Meters Shuttle – 30 Secs giving 90 secs Rest – 5 Reps .
20 meters Shuttle – 20 Secs giving 60 Secs Rest – 5 Reps .
Friends this is just a example of a conditioning session , you can vary this according to your sport , specificity , time , place , condition , and type of group you are training . Please see that the temperature should be not more than 28 degree or the training can have adverse effect and also the surface .
So tie your Laces , and Go and give it a try .All the Best .