How to "Condition" This Summer| Football Conditioning | Pyramid Sprints

We've been receiving a lot of questions regarding conditioning for upcoming summer training phase.
Take a look into one of our favorite Speed Endurance / Conditioning Drills the Pyramid Sprints.
1. Entire Team lines up on goal line (in stance- hand behind goal line)
2. Coach Says READY then Whistle
3. Athlete sprints then decelerates and puts knee down
4. Coach Needs Whistle and to move his A$$ to the next yard marker.
10yd - :10s Rest
20yd - :20s Rest
30yd - :30s Rest
40yd - :40s Rest
50yd - :50s rest
50yd - :50s rest
40yd - :40s Rest
30yd - :30s Rest
20yd - :20s Rest
10yd -
FEW NOTES about "conditioning:
All conditioning phases are based on the interval training principle.
Periods of work followed by a period of rest and recovery. Some work outs are
longer and more general, while most of the work outs are short and intense.
Shorter distance intervals entail a greater volume of runs, a relatively faster speed,
and a higher work to rest ratio. Longer distance intervals involve fewer runs, a
relatively slower speed, and a lower work to rest ratio.
To extract peak performance out of ALL your athletes...
And give your team the best season they’ve had in years.
Click the Link below to our 8 Week Elite Summer Training System
oneightyathlet...

[@hunterjensen9982]

“last one, finish strong or we do it again” best feeling ever

[@bruhb1945]

Everyone hated at the end of practice when coach says “ON THE LINE” worst feeling ever 😂😂😂

[@davidgarcia9681]

Bruh B lmao bruh Frs 😂

[@ihypnotic_sf9853]

My coach be like "hustle to the tree line, u know what time it is" worst feeling

[@bbyanttt]

on moms 😂 i be dreading that shit fr

[@Mar_Escobar35]

Facts

[@tomasivy5929]

Fr

[@javianblake3875]

Don’t y’all just love the part when you hear coach say finish strong

[@racc6711]

I love it when the lineman is the last one and hes like 50 yards in the dash and he just runs faster than youve ever seen him

[@imissedthejoke3369]

@@racc6711 that’s me lol

[@Julian-wk1gt]

Absolutely. It’s the fuel to my fire

[@taydxns]

@@imissedthejoke3369 same 😭

[@nunez168]

@@racc6711 me 💀💀💀

[@ar-ge3bb]

"Everyone on the goal line , let’s go “ 😢

[@chuyabarca5157]

ѕнarĸ ツ 😢 dude I was looking at workouts for football cause of corona we can’t practice and am trying to stay in shape cause if don’t am gonna cry when practice starts and I hear goal line , get them schopping back at 1 😣

[@chuyabarca5157]

Chopping^

[@larrythesnailoffical9195]

I love football practice but not when those words come out of the coaches mouth 😭

[@bloated758]

on god, you have a good ass practice than conditioning comes....

[@BOT-ww3vb]

Those are the worst words lineman can hear

[@coltonswindell689]

Anyone else hate conditioning?

[@sznsteezy2882]

tomorrow i start 2 a days im a freshmen i m scares

[@coltonswindell689]

@@sznsteezy2882 how much do you weigh?

[@sznsteezy2882]

Colton Swindell 145

[@coltonswindell689]

@@sznsteezy2882 then conditioning shouldn't be to bad for you

[@andrewpickenpaugh6868]

It sucks at first, but you’ll love it in the long run.

[@king_opz4936]

Shii i would do this and I'm a lineman,my school too hard cuz we b sprinting 200 yards n rest for 1 min.

[@Oneightyathletics]

Send us a video big dawg💪

[@lucasfernandez1701]

Same this is easy compared to my offseason conditioning

[@naradanesbit8064]

Fax

[@t.j733]

Same dude we had to run from post to post (200 yards) and that counted as one run, on the last practice we ran 10 (2,000 yards)

[@antoniosantora2399]

There’s more resting than cunning and they’re still not running

[@griz6067]

Wtf are you talking about 😂

[@dhalsim108]

That's how football is played

[@z4niyah]

@@griz6067 you’re acting very slow 😂 it’s obvious the c is supposed to be an r (RUNNING) he’s saying they have way longer rest time than they are actually running and they are still jogging

[@Zrxee]

We run 20 40s with about 5 sec of rest between each one, after every practice, but we don’t run a day before a game.

[@blu4533]

When we jump offsides we start over 🤷‍♂️

[@cleopatravii2385]

Discipline! I like THAT!

[@nickfolesfanbase7258]

same

[@cleopatravii2385]

Just when you thought you were done.. Coach - Av’body on the fifty.

[@SlimyS0ldier]

Starting football tommorow. Going to hear those exact words and cry 😢

[@ken-by5jf]

Imagine doing this but running 100 yards 10 times with gear on in 105 degree weather and 15 second rest. Yes this is nothing compared to what I had went thru. And that was in 8th grade

[@xdlstorm7307]

Shut up you play fortnite all day look at your vids dummy

[@b_amazing8824]

XDL Storm it’s called offseason and quarantine

[@popularshorts6662]

DB's/WR's must make 28 second timed GASERS! Our rest time was when the RB's finished. About 35 secs.

[@Daniel-wg6cs]

Starting football this year for my senior year but missed conditioning will practice be bad for me ?

[@pi3c3ofsh1t5]

Yes

[@cleopatravii2385]

That a stupid question! If you sit eat donuts all day and play video games. Of course it’ll suck.

[@MovieByNitro]

@@cleopatravii2385 it's there first time playing football

[@MovieByNitro]

@@cleopatravii2385 and they never said they was sitting back eating donuts they said they missed conditioning

[@HawkCapooo]

@@cleopatravii2385 Where did he say that he sat and ate donuts all day u a weirdo

[@healthyhabits3406]

I did some similar toady and just did 5 100 yard sprints, they was crucial

[@biggritz2003]

We don’t get this big of a rest the most we get it 15 secs but that’s on the 100 yards we don’t finish with 3 50s we do 3 extra 100s after the 50s

[@mychopparappin4691]

We do the same thing at the beginning accept instead of running half way, we run the whole field back

[@kezz8862]

I do goal line to 40 yards 30 times. We split in three groups receivers and backs, tight ends and fulls, and lineman. You wait until the group gets back then you go. It sucks. Especially in the heat.

[@PhantomSailor513]

30 times? thats torture at that point

[@casonn-7453]

Everyday after practice we do 20 40s with about 15 sec break and if we jump offsides we go back 20 yards

[@douglasfitzpatrick6495]

Casonlol How many days did y’all do that?

[@kenziebrook1415]

Have you guys ever done 60/30s? Two teams split up and go at opposite sides of the half on the outside and you sprint all the way around the field in 60 secs , jog across the half line in 30, and do the other side. We do this in soccer until he says stop. Way harder than this.. they’re not even getting tired because there’s so many breaks

[@KutzByMaz]

On football we do 40 yards 10 times no breaks and then we get like a 45 secs break then we do 40 yards and then we do half strings

[@moxy7596]

Coach makes us run 5 back ten back 15 back then sprint to the other goal line and then same thing back 10 times

[@ojayharris5296]

I use to have to run from goal line to goal line and back with no break, this some bs😤and this was when I was 10

[@daltoncraddock3673]

Wow we have to do 5 400 yard sprints with about a 20 sec break in between than 3 100s followed by 10 40s

[@gravestone2439]

That’s track practice

[@charlie94615]

as a sprinter this is genuinely what i do in track

[@wvlife5193]

We do goal line to goal line 10 times 10 sec breaks in between it sucks we jump we do 1 more every time we jump before the whistle blows full pads in 100 degree weather

[@Watermelonmubcher]

Nah there coaches aren’t that hard on them. They get so much rest time

[@Agent56000]

As a lineman this was hell.

[@cjwalker2789]

We run a 120 yards gassers

[@blyat4842]

That's stupid for football, the play only lasts 6 seconds

[@fkhyros157]

Sam_ S It’s conditioning lmao it’s supposed to be hard. A play may only last 6 seconds but if you actually play a lot you get tired as the plays go on.

[@scotthulsey8763]

This is a good exercise but usually it's longer than 10 seconds between snaps of ball.

[@jenniemuller5341]

Loving the music

[@amennnoka9184]

I wonder if these guys do 1 mile runs also. Do they train for endurance too?

[@nicoglass6858]

typically not as football is spirts of anaerobic movements while a mile is a continuous aerobic exercise and idk if you have ever played football but the most likely are doing this for endurance

[@ninjaiscool7352]

Damn. We get full field suicides, no rest, every 10 yards. If you come in the last 10 you do it again.

[@Jae0101]

We don't rest..we do pushups thats our resting and sit ups then we run 100s 7 times then do the pushups and situps

[@blyat4842]

That's garbage conditioning

[@Jae0101]

@@blyat4842 That conditioning was a year ago, now everything is doubled. And I'm pretty sure you wouldn't be able to handle all of our conditioning that's only half

[@ABSOLUTE_UNIT100]

That type of conditioning in your football practices is mainly anaerobic endurance

[@sectorbraz3417]

Do yall ever do ladder sprints not the agility one

[@dez2741]

Our varsity runs in the middle of practice but jv runs at the end

[@alexjex46]

So easy soccer conditioning is real hell

[@austingaming6308]

I just started football and I hate when there is a hill involved

[@Yourprouddad]

So the work to rest ratio here seems to be 1:1, which normally trains the oxidative system. (Aerobic exercise) why wasn't the work to rest ratio 1:12 or 1:20? This ratio set trains the phosphagen or anaerobic system? I'm just wondering.

[@Oneightyathletics]

Everything "DEPENDS", you have to take into consideration multiple things... -Training age? (these youth and high school athletes have a very small training base.) Plus they get 2 weeks off in summer then only 3 weeks to train... You can throw your physiology book out the window. Very different than when we have elite college athletes for 7-8 straight weeks most on heart rate monitors and we have 5 strength coaches and 3 athletic trainers. We can really focus on tempo and making sure we're hitting the desired energy system. -Whats your goal? This was week 1 of running this drill, main focus was the team being locked in on the coaching cues while fatigued. You also have to remember your coaching 60 - 70 kids... -SAFETY is most important. High school you have a 30-2 athlete to coach ratio and the athletic trainer is sometimes no where to be found. College we have 5 strength coaches and at least 3 athletic trainers at every day... - BE A COACH! You know your players and if you're not hitting the energy system you have planned... make adjustment and pick up tempo... What team and age level are you implementing your conditioning?

[@Yourprouddad]

ONEighty Athletics I'll have to hang onto my physiology book! Thank you for the detailed response, and absolutely the training age will have to warrant adjustments in the work:rest ratio. I'm studying towards my CSCS in a couple weeks so i found myself looking on KZbin for a good example of work to rest ratios. Because you're in the beginning of the season it does make sense to have that 1:1 ratio to build that base. I wasn't aware your season had just started. I just know the energy demands of a football player and how long plays usually last so I picked and paired an energy system and posed a question.

[@Oneightyathletics]

are you coaching any teams or athletes? You can get a CSCS over a weekend... Shot my chiropractor today had a CSCS and never trained anyone in his life... Certifications are nice ... coaching and learning from your athletes and mentors are where you actually gain experience and credibility...

[@Yourprouddad]

I wouldn't undermine the reputability or the rigor of the CSCS exam or the certification. But I am currently studying for it, preparing for graduate school and interning at the airforce academy with one other internship under my belt. I don't yet know which athletes I want to train but my goal is collegiate or professional athletes.

[@Oneightyathletics]

No undermining... Just stating facts. You can get a CSCS by taking a test and never training an athlete. I think certs are needed. Just advising that coaching and earning credibility from a respected professional holds way more weight.... But what do I know I've only mentored under some of the best strength coaches in the country and have been doing this everyday for the past decade.... Still always learning but picked up a few things along the way... Best of luck in your journey.

[@armanijimenez2170]

“Finish strong last one y’all don’t finish strong we do it again” everyone goes 10000% “good job ik i said last one but two more”

[@l0pez721]

This video shows up in my feed after i graduate from hs football 😭

[@malohisipowicz7646]

Why is there so many brakes bro takin it easy on conditioning what is the point

[@Shrvmpy]

When coach says “finish strong or we do another one”

[@nonyabiz9487]

Honestly this stuff should be easy... EASY! If not you got some work to do... I dont fall for the football players dont need to be runners BS. I think these running drills are just important if not the most important drills to do. It separates the champions from the losers because out on the field on game day a healthy heart means more heart and effort will be put in the game when the final count down begins.

[@thatpuppitguy7081]

My team is sprint 100 yards 30 sec brake and then do it again had to do that 28 times

[@dex321]

For me we do 1km so we do 400 yards then 45 seconds brake then 400yards again 45 seconds brake and the last 200 and that’s it

[@nunez168]

As a line man I can confirm that conditioning is worse than hell for us

[@stef_74]

soccer W’s is the hardest conditioning i’ve done

[@deevvs5432]

our teams coach makes us do 10 or more 110 yard sprints

[@aquaxduoyourinsane4803]

At the end of basketball practice my coach would always say side line

[@Frosty-kp9uq]

That’s way too easy

[@reecevantland2333]

We have to run further if ur lineman u run 50 running backs and quarterbacks run 60 everyone else runs 100 u do that 10 times only breaks are when waiting for other groups to go ahead then u take a break then do again

[@_vDdog]

Damn y’all lucky on Monday we had 10 20 30 40 back 4 times then 6 60s 4 40s 2 20s then 80 and back, tuesday we had sideline and back twice per rep 4 times in full pads, Wednesday’s we had 4-6 10 20 30 40s depending on how we did in practice that week.

[@medogerty6013]

Bruh this easy 😂 we do 16-18 40 yard sprints with 5 seconds rest each and that’s just the beginning of practice. Later on it gets wayyy tougher

[@aceduran7683]

They already ran🤡🤡🤡🤡🤡🤡🐐

[@footballlinemen1767]

bruh we do 16 100 yard sprints no rest

[@tommymerriman6622]

50 yards 13 times

[@goofy_nate]

Bro these guys are tired I would love these even tho I'm a lineman

[@radicalrights7130]

bro repeat that twice a day and your gonna be crazy on the field

[@rockstarbenji370]

Coach : we have 5 more left Team : coach I thought that was the last one Coach : give me 5 MORE!! Skills: It is what it is 😁😁 Linemen: it is not what it is 😢😪😪🤬

[@nunez168]

Bro I’m a lineman and I absolutely hate conditioning

[@nunez168]

So very accurate

[@ben2sweasy851]

@@nunez168 same it’s my first year we were running up this hill 30 times no break at all I was gassed

[@steven.events]

Rest? What is this "rest" you speak of?

[@richgerow3472]

Everyone on here is an Olympic athlete apparently. Every other comment is, "This shit is too easy. When I was in high school, we ran 1,000 yard sprints and our only rest was 500 pushups and a half marathon inbetween sets, and we did like 800 sets and still had enough time to bench press dump trucks with our pinkies." Calm down, Uncle Ricos. It's just high-school conditioning, not the Olympic decathlon.

[@Oneightyathletics]

Coaches know that 1 segment is just a small piece to the puzzle in regards to programming. Great questions would be... when is this implemented in the week, Why is the training volume low, why is the rest time set up the way it is... Many variables... Crushing an athlete with no rest is easy.

[@jonathanmitchell3545]

sideline to sideline, then the line guys do the same, do it again 10 times

[@odell65]

Well it’s conditioning it only gets easier over time right 😖

[@jstrains7052]

Coach: get on the line Players:Damnit

[@ddasilva4]

I have football Conditioning tomorrow and I'm not excited

[@charliebraswell3025]

DD Dasilva same

[@TheOne-Aslan]

Honestly in the moment it sucks but afterwards it feels so good.

[@davidgarcia9681]

This is easy our coach will give us 100 back 50 back or sometimes 10 back or 15 back for about 30 minutes without much of a break

[@tommymerriman6622]

We get no break

[@blyat4842]

You get a break between plays in football

[@owenstroube5521]

Thanks

[@dripzx.]

They lucky they get to rest my coach makes us run the field down and back at least 20 times with out stopping and if we jog we do another 30

[@goofy_nate]

Dame I wish this was are conditioning

[@trippandrews9503]

Same

[@trippandrews9503]

They get to sit down and catch their breath

[@goofy_nate]

Right

[@tfonoti1]

FINISH STRONG?...OK

[@freegamepodcast1]

Coach did the drill wrong. It's 10 back, 20 back, 30 back, 40 back than 50 back

[@Oneightyathletics]

Supreme Divinity 😂😂😂

[@jordansvlogs51]

Way to easy 3 second break

[@CeoBanks]

To much rest my coach ready in the next 5-to 10

[@cjgallardo957]

Who let them put their knees on the ground? We didn't get to put our knees on the ground lol

[@fbicyberunit]

Yah ever run x before?? That was a workout for yo lungs n heart lol.

[@aidan8092]

peko peko those make you question if it’s really worth it

[@ceubi]

No matter how far we go we only rest for like 5 sec😂😂

[@prestonhart7866]

We either run 4 fifths. Or we run 10 100s

[@JackThompsonDrums]

preston hart lol we ran 16 110s today

[@thek4ne]

🙏

[@dryrainwetsun]

Cut the music

[@danny422]

“On the line”

[@skylerjones8809]

wtf is resting lol during the summer we go until we puke we don’t get 40 50 second rests lol

[@garrettrasmussen7278]

This ain't shit. When I was in 8th grade we practiced on the high school field and at the beginning of every practice we would run 1 lap around the track, then do stretches, then we start off with 10 70 yard sprints but if someone jumped off sides then we had to add 2 more, after the sprints we did 5 70 yard suicides then we got 1 and a 1/2 minute water break

[@seanjohnson9585]

Bruh we’d run gassers and double gassers with like 10 seconds of rest at most, or our rest time would be coach yelling at us, what is this 50 second rest crap😂😂 also in the summer we’d go straight from real conditioning and run a 300m gut check😂

[@g2dded]

our coach doesn't let us ressst

[@brunothebruiser2955]

After that workout you throw up and feel so much stronger

[@oksubii646]

I gotta do 17 100m sprints and 76m sprint for Independence Day 1776

[@JackThompsonDrums]

Today we did 16 110 yard sprints

[@chapo762x63]

A 6 minute sprint feels like a lifetime when u gasping for air on that line after suicides

[@nickfolesfanbase7258]

ikr but it feels so good afterwards

[@tobiorola5318]

@@nickfolesfanbase7258 does it still good 🤓

[@Ar3kn]

We do 100 yard suicides like 15 times

[@cleopatravii2385]

I LiKe ThAt!

[@j3guerrieri955]

Too much rest in between

[@ronnykim5432]

Wtf why the get resting

[@Oneightyathletics]

🤣 Do you rest in football? Different protocols are implemented throughout the year. This is implemented after a week off aka a transition week. They also have warm ups, agilities, and lifting that is done before this. We implement plenty of drills to test their will / grit...

[@penta0000]

bro this shit easy my school is so fucking hard lmao

[@MrJorwill77]

Anella saga

[@Chaotician69]

We didn't rest for any seconds! It was just long enough for you to get back on the line. They used to have a hill at the back corner of the field. After that season, it was nothing more than a gentle slope.

[@thatpuppitguy7081]

Light wk

[@c.jsmith3368]

Only saw maybe 2 kids actually sprinting. 🤦🏼‍♂️

[@YeooJerm]

It’s just me but watching this give me anxiety #linemanissues

[@nickfolesfanbase7258]

bruh my middle school conditioning is harder than this

[@rockstarbenji370]

this video is nothing this is not work they get brakes durring them my coach made us run 100 yards 16 times no breaks at all you just run and there’s a time limit for everyone

[@sauced2k906]

They rest alot

[@andrewplays5801]

I hate this feeling

[@boxingsensation3720]

easy

[@nickytoaso3057]

This shit look easyyy

[@victorallen6846]

How to lose weight ? 2nd way .