1. Using a fall start you are going to stride 80 yards at 80% of your sprint capacity. When executing the fall start your emphasis should be on keeping your body straight and sticking your first step directly under you. While sprinting at 80% run with perfect sprint mechanics. Emphasize stride length by forcing your heel up to your butt and stepping over your opposite knee with an aggressive and smooth leg drive. We are working on speed here so take full recovery between repetitions.

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  2. This is the drill that will be used to measure your conditioning level upon your return to camp in late August. Start on the goalline in a comfortable 2 point stance. Sprint through a 55-yard distance. Stay under control and smooth throughout. Comfortably decelerate only after running through the finish line. Do not pull up before the finish line. Minimum times and rest times are as follows:
    Skill – 8.5 sec. (20 sec rest)
    Big Skill – 9.0 sec. (21 sec rest)
    Big – 10.0 sec. (22 sec rest)

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  4. This drill works best when cones or any other object are used to mark distances. Start in a 3-point stance. Take off in a sprint for 20 yards. This is your first IN. At the 20-yard mark maintain speed and coast for 20 yards. This is a controlled but aggressive sprint. After 20 yards decelerate and jog for 20 yards. Do not pull up short of the line. After 20 yards of jogging (your first OUT), Accelerate into a sprint for the next 20 yards. This is your second IN. After 20 yards, coast the remaining 20 yards in a controlled sprint. This exercise will cover 100 yards. We are working on speed here so take full recovery between repetitions.
    20 yards - Sprint
    20 yards - Coast
    20 yards - Jog
    20 yards - Sprint
    20 yards - Coast
    =100 yards

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  5. Use a standing start beginning at the goalline. You will stride down the field with perfect sprint mechanics. Emphasize stride length by forcing your heel up to your butt and stepping over your opposite knee with an aggressive and smooth leg drive. You will have prescribed times to complete the drill in your daily calendar, along with designated rest periods.

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Conditioning

Duncan Averill Plus

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