Offseason Conditioning: Agilitily and Conditioning for Beginners

In an effort to kick-start our offseason conditioning we are including the first of 3 agility/conditioning programs we encourage players to follow.  Here are the instructions to follow when doing these programs:
  • Each of the 3 programs get progressively harder. 
  • Each of the 3 programs have 3 workouts to them, shuttle drills, agility ladder work, and callisthenic work. 
  • Each workout of the program should be done once a week and the program will be completed after 3-4 weeks.  I like to encourage players to do each workout on a one day on one day off basis (ie. M-W-F). 
  • Sets for workouts
    • Shuttle and agility ladder drills should all be done once as a cycle and then you take a break.
  • Rest of workouts
    • Rest periods should get progressively shorted each week.
    • Start at 60 seconds for week one and then move to 45 seconds. 30 seconds, etc.  Push yourself
Below is the Program 1:

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