Key Takeaways
- Sprint training uses short distances (10-60m) with full recovery (work:rest 1:12-20) for speed development.
- Agility training progresses from closed drills (predictable) to open drills (reactive) as skill develops.
- Anaerobic conditioning uses work:rest ratios of 1:3-5 (glycolytic) or 1:12-20 (phosphagen).
- Aerobic conditioning uses continuous training (70-85% HRmax) or intervals with 1:1 work:rest ratios.
- Plyometric training requires adequate strength base (squat 1.5x bodyweight for advanced plyometrics).
Last updated: January 2026
Speed, Agility, and Conditioning Programs
Quick Answer: Speed training requires full recovery (1:12-20 work:rest ratio) with short distances (10-60m). Agility progresses from closed to open drills. Conditioning work:rest ratios match sport energy systems: 1:12-20 for phosphagen, 1:3-5 for glycolytic, 1:1 or less for oxidative.
Speed Training
Sprint Training Parameters
| Variable | Recommendation |
|---|---|
| Distance | 10-60 meters (acceleration to max velocity) |
| Intensity | 95-100% effort |
| Repetitions | 2-8 per set |
| Sets | 2-4 |
| Rest between reps | 2-3 minutes |
| Rest between sets | 5-7 minutes |
| Work:Rest ratio | 1:12-20 |
| Frequency | 2-3x per week |
Sprint Development Phases
| Phase | Distance | Focus | Sets x Reps | Rest |
|---|---|---|---|---|
| Acceleration | 10-20m | First-step quickness | 4 x 4-6 | 2-3 min |
| Transition | 20-40m | Acceleration to speed | 3 x 4-6 | 3-4 min |
| Maximum Velocity | 40-60m | Top-end speed | 3 x 3-4 | 4-5 min |
Sprint Training Methods
| Method | Description | Application |
|---|---|---|
| Flying Sprints | Accelerate before timed zone | Pure speed work |
| Resisted Sprints | Sled, hill, band | Acceleration power |
| Assisted Sprints | Downhill, band-assisted | Overspeed training |
| Contrast Sprints | Resisted then unresisted | Post-activation potentiation |
Agility Training
Agility Drill Progression
| Level | Type | Description | Example |
|---|---|---|---|
| Basic | Closed | Predetermined movement | Ladder drills |
| Intermediate | Semi-open | Some variability | Partner mirror drills |
| Advanced | Open | Reactive, sport-specific | Sport simulation |
Agility Program Design
| Variable | Recommendation |
|---|---|
| Duration | 3-5 seconds per drill |
| Repetitions | 3-6 per drill |
| Sets | 2-4 |
| Rest between reps | 30-90 seconds |
| Rest between drills | 2-3 minutes |
| Frequency | 2-4x per week |
Agility Drill Categories
| Category | Examples | Focus |
|---|---|---|
| Linear | Sprints, backpedals | Acceleration/deceleration |
| Lateral | Shuffles, carioca | Side-to-side movement |
| Multi-directional | 5-10-5 drill, T-test | Change of direction |
| Reactive | Partner chase, mirror drills | Decision-making |
Plyometric Training
Plyometric Prerequisites
| Athlete Level | Prerequisite |
|---|---|
| Beginner | Can squat bodyweight x 5 reps |
| Intermediate | Can squat 1.5x bodyweight x 5 reps |
| Advanced | Can squat 1.5-2x bodyweight |
Plyometric Intensity Classification
| Intensity | Examples | Contacts/Session |
|---|---|---|
| Low | Squat jumps, ankle hops | 100-150 |
| Moderate | Box jumps, lateral bounds | 80-100 |
| High | Single-leg hops, depth jumps | 80-100 |
| Very High | Shock drops, weighted jumps | 40-60 |
Plyometric Program Guidelines
| Variable | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Frequency | 1-2x/week | 2-3x/week | 2-3x/week |
| Contacts/session | 80-100 | 100-120 | 120-150 |
| Intensity | Low | Low-moderate | All levels |
| Recovery | 48-72 hours | 48-72 hours | 48-72 hours |
Metabolic Conditioning
Energy System Work:Rest Ratios
| Energy System | Duration | Work:Rest Ratio | Sport Examples |
|---|---|---|---|
| Phosphagen | 0-30 sec | 1:12-20 | Sprints, throws |
| Fast Glycolytic | 30-60 sec | 1:3-5 | 400m, wrestling |
| Slow Glycolytic | 1-3 min | 1:3-4 | 800m, boxing round |
| Oxidative | >3 min | 1:1 or less | Distance running |
Aerobic Conditioning Methods
| Method | Intensity | Duration | Frequency |
|---|---|---|---|
| Long Slow Distance | 60-70% HRmax | 30-60+ min | 1-3x/week |
| Tempo Training | 75-85% HRmax | 20-40 min | 1-2x/week |
| Fartlek | Variable | 20-45 min | 1-2x/week |
Anaerobic Conditioning Methods
| Method | Work Duration | Rest Duration | Sets |
|---|---|---|---|
| Short Intervals | 5-15 sec | 60 sec - 3 min | 10-20 |
| Medium Intervals | 30-60 sec | 2-4 min | 6-12 |
| Long Intervals | 2-5 min | 2-5 min | 3-6 |
High-Intensity Interval Training (HIIT)
HIIT Parameters
| Variable | Recommendation |
|---|---|
| Work intensity | 85-95% HRmax |
| Work duration | 20 sec - 4 min |
| Rest intensity | Active (40-60%) or passive |
| Rest duration | Equal to or less than work |
| Total duration | 10-30 minutes |
| Frequency | 2-3x/week |
Sample HIIT Protocols
| Protocol | Work | Rest | Rounds | Total Time |
|---|---|---|---|---|
| Tabata | 20 sec | 10 sec | 8 | 4 min |
| 30-30 | 30 sec | 30 sec | 10-15 | 10-15 min |
| 60-120 | 60 sec | 120 sec | 6-8 | 18-24 min |
Sport-Specific Conditioning Examples
Football (American)
| Type | Work | Rest | Reps | Rationale |
|---|---|---|---|---|
| Sprint | 5-10 sec | 30-45 sec | 10-15 | Play-like duration |
| Tempo | 15-20 sec | 40-45 sec | 8-12 | Between-play recovery |
Basketball
| Type | Work | Rest | Duration | Focus |
|---|---|---|---|---|
| Court sprints | 5-8 sec | 15-20 sec | 10-15 min | Game intensity |
| Defensive slides | 20 sec | 40 sec | 8-10 reps | Lateral conditioning |
Soccer
| Type | Work | Rest | Duration | Focus |
|---|---|---|---|---|
| 30-30 intervals | 30 sec | 30 sec | 15-20 min | Repeated sprints |
| Tempo runs | 60 sec | 60 sec | 10-15 min | Aerobic capacity |
Training Integration
Weekly Template Example (Off-Season Athlete)
| Day | AM Session | PM Session |
|---|---|---|
| Monday | Speed/Agility | Upper Strength |
| Tuesday | Conditioning | Sport Practice |
| Wednesday | Lower Power | Recovery/Mobility |
| Thursday | Agility | Upper Strength |
| Friday | Speed | Lower Strength |
| Saturday | Conditioning | Sport Practice |
| Sunday | Rest | Rest |
Test Your Knowledge
An athlete is performing 40-meter sprints for speed development. What is the appropriate work:rest ratio?
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Test Your Knowledge
Which plyometric exercise classification requires the highest level of prerequisite strength (1.5x bodyweight squat)?
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Test Your Knowledge
A soccer player needs to improve their ability to repeat high-intensity sprints throughout a 90-minute match. Which work:rest ratio is MOST appropriate for their conditioning program?
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D
Test Your Knowledge
When progressing an athlete through agility training, what is the correct progression from least to most advanced?
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D