conditioning
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Looking for the right conditioning program? Need a sport conditioning and strength training method? These articles will help those who want to know how to build stamina or need the latest on altitude training… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
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Ladder Drill Hopping Two Forward One Back
This drill is great for developing uni-lateral (one foot) coordination as it challenges the movement skills of athletes. Hopping drills are also great for developing lower leg strength and power.
Marathon Training: distance running in the North Pole
North Pole Marathon: how to cope in cold weather
Can body fat loss and lean muscle gain be targeted with nutritional supplements?
Can body fat loss and lean muscle gain be targeted with nutritional supplements?
Weight Training Routines for Rugby Players
A rugby tackle requires explosive power – here are some strength training tips on how to get it
Fitness Training for Rugby Union
Rugby conditioning: the fitness standards rugby players and coaches should be aiming for
Strength Training for Basketball: How to improve your strength and power on the court
Improve Your Jumping Ability and Basketball Skills with the Right Weight Training Workout
Women's Rugby: Resistance training for rugby
A women's rugby trainer divulges her rugby conditioning secrets from the World Cup
Constructing a Sports-specific Training Circuit - Part One
How to Construct a Training Circuit for your Sport - Rowing example
Basic Agility Drills
Basic Agility Training
Zig Zag Sprints
A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Shot Putt
Sandbags are an effective low cost alternative to medicine ball. Shot putters are one of the most power athletes in the world, so this exercise is great for developing single arm power.
Sandbag Shoulder Press Throw
Sandbags are an effective low cost alternative to medicine ball.
Sandbag Sled Pull
Sandbags are an effective low cost alternative to sleds and offer more weight variability than tyres.
Sandbag Throw and Jump
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, plus it’s complexed with two-footed jumps for extra power!
Sandbag Throw and Sprint
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise.
Sandbag Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. An excellent exercise for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag to Shoulder Lift
If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise.
Sandbag Turkish Get-Up
Sandbags are an effective low cost alternative to medicine ball. The Turkish get-up is an excellent exercise for developing core strength.
Sandbag Twist Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise can be used to develop rotational power which is important in many sports.
Sandbag Up-Chop Throw
Sandbags are an effective low cost alternative to medicine ball. The up-chop develops whole body power in a direction that would not normally be trained but is often required in many sports.
Shoulder Press
The shoulder and upper body muscles contribute to around 30% of force production during running and have an important role in most sports, whether this by fending off opposition or performing a handst
Single Leg Squat
Running is a unilateral activity meaning that at some point all weight is supported on one leg. The ability to generate force during unilateral movements is a big advantage in sports.
Squat Push Press
The Squat Push Press is an excellent exercise which challenges co-ordination and force transmission from the lower body to upper body.
Ladder Drill Ins and Outs
An excellent drill for developing co-ordination and timing. Have your athletes perform the movements correctly and with good technique before asking them to increase speed.
Ladder Drill Jumps
Possibly the easiest of the Ladder Drills. Can be used as an introductory exercise to those new to ladder drills.
Ladder Drill Jumps Two Forward One Back
A simple yet effective drill for developing coordination and speed. Make sure athletes are able to perform the drill correctly before progressing.
Ladder Drill Scissors
Supplement your core speed and agility drills with this one that challenges accuracy and precision whilst moving the whole body quickly.
Ladder Drill: One Foot in Each Rung
The most simple of ladder drills can be used for beginners and young athletes to teach them about moving quickly. The ladder drill can also be used to teach running mechanics.
Ladder Drill: Two Feet in Each Rung
A progression from the One Foot in Each Rung drill, challenges the speed of co-ordination of the athlete.
Ladder Drill: Two Forward One Back
One of the more complex ladder drills, it helps develop co-ordinated quickness in two directions: forwards and back.
Lateral Ladder Drill
Challenges co-ordination by teaching quick lateral movements. This drill can also be used as an aid for teaching correct lateral movement mechanics.
Lateral Zig Zags
One of the most common movements in sport is running side-ways on an angle. This drill helps develop lateral speed and changes in lateral direction.
Lunge Press
A combination of a lunge and shoulder press this exercise was designed to challenge co-ordination as well as strength of the lower and upper body during a dynamic movement.
Sandbag Chest Pass Throw
Sandbags are an effective low cost alternative to medicine balls. The chest pass throw is ideal for developing upper body pushing power.
Sandbag Lunge Press Throw
Sandbags are an effective low cost alternative to medicine balls. The lunge press throw is ideal for developing whole body strength and power.
Sandbag Overhead Lift
If you do not have access to a gym or gym equipment then using sandbags are a great tool for use as a resistance exercise.
Sandbag Overhead Throw for Distance
Sandbags are an effective low cost alternative to medicine ball. A great exercise to develop whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Overhead Throw for Height
Sandbags are an effective low cost alternative to medicine ball. This drill is excellent for developing whole body power. You can adjust the weight of the sandbag to suit your strength goals.
Sandbag Push Press Throw
Sandbags are an effective low cost alternative to medicine ball. This exercise is brilliant for developing whole body power, especially upper-body power and coordination.
Barbell Squat Jump
Many athletes use the barbell squat jump as an exercise to develop lower body power.
Barbell Two-Footed Ankle Hop
The exercise is designed to improve the reactive ability and strength of the ankle musculature.
Bench Press
The bench press has traditionally been viewed as the gold standard for measuring upper body strength. This is probably as it recruits the major muscles of the chest, shoulder and arms.
Bench Press with Resistance Bands
The exercise is similar to the bench press but with exception that resistance bands are secured around the bar to add an extra load.
Bent Over Row
Most exercises within sport and exercise require pulling motions and thus strength within the posterior chain.
Calf-Raise
The Calf-Raise is an important exercise in the development of the lower body.
Deadlift
Another member of the “core-lifts” the Deadlift is seen as essential exercise within many strength and conditioning programmes.
Forward Lunge
A more sport specific exercise than the Back Squat and Deadlift the lunge is an excellent exercise to improve strength and power in the lower body.
Front Squat
Similar to the Back Squat the Front Squat is a lower body exercise used to strengthen the leg muscles. Using varying loads it can be used for power, strength or hypertrophy training.
Good Morning
The Good Morning is an exercise that receives little attention but is an excellent way to develop the muscles of the posterior chain including the lower back, glutes and hamstrings.
Hang Clean
A variant of the clean, the hang clean focuses on the second pull and catch phases of the lift.
Hang Snatch
A variant of the snatch, the hang snatch focuses on the second pull and catch phases of the lift.
Ladder Drill Hopping Ins and Outs
A progression of the two footed drill. Offers a greater strength and co-ordination challenge.
Agility Drill 1
This agility drill is great for learning to decelerate and rapidly change direction following a period of acceleration.
Agility Drill 4
Similar to agility drill 3, this drill offers a little more challenge to the co-ordination of the athlete by having them side-step in and out of cones before a sprint.
Agility Drill 9
This drill can be performed as part of a warm-up or as a separate agility drill.
Tennis conditioning programmes should be adapted to surface
Tennis surfaces and energy demands
World-class tennis conditioning
A real case study
Training programmes: Benefit from Hip extension
Standing machine hip flexion
Simulated Altitude Training Report
Simulated Altitude Exposure Doesn't Work
Elite Rowing: Maintaining Maximum Condition
Life at the top – how are elite rowers tested and monitored?
Chronobiology and the Internal Clock
Chronobiology – how timing could give you the edge
Vibration Training and Performance
Can vibration training enhance Sports Performance?
Training for Cyclists: Cycling Aerodynamics and Stamina
Don't Let Drag Interfere With Your Cycling Training
Powerful, Accurate and Injury Free Kicking - A Mental Guide
Kicking Training for Rugby and Football
Powerful, Accurate and Injury Free Kicking - A Mental Guide
Kicking Training for Rugby and Football
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