Pre-Season Conditioning
For those athletes that are not participating in a winter sport, here's a 12-week preseason conditioning plan for sprinters, hurdlers, and jumpers. It includes speed, strength, and agility exercises that progress over time in intensity or duration, and each session can be completed in about 45 minutes. If you are starting the plan late, start from beginning and progress through the plan. If you are starting the plan early (and don't have 10 to 12 weeks to complete it), start from the beginning and progress through the plan up until the start of the season.
If you aren't quite sure on how to do a drill or exercise correctly, there are thousands of videos on YouTube.
Weeks 1-4: Foundation Phase
Focus: Build a base in general strength, flexibility, and endurance.

Days 1 & 3 (Speed & Power)

  • Dynamic Warm-Up (10 min): High knees, butt kicks, leg swings, skipping, A-skips, B-skips.
  • Acceleration Drills: 5 x 20m sprints at 80% effort with full rest between each.
  • Bounding Drills: 3 x 20m of bounding for height (for power development).
  • Core Circuit (2 rounds): 30s plank, 15 leg raises, 20 Russian twists.

Days 2 & 4 (Strength & Agility)

  • Bodyweight Circuit** (3 rounds, rest 1-2 min between rounds):
    • 10 push-ups
    • 20 air squats
    • 15 walking lunges
    • 15 glute bridges
    • 20 mountain climbers
  • Agility Ladder (if available) or Quick Feet Drills: 2-3 sets of high knees, in-and-out hops.
  • Flexibility: 5-10 min of static stretching focusing on hamstrings, quads, calves, and hip flexors.
Weeks 5-8: Build Phase
Focus: Increase intensity, introduce plyometrics, add hurdle-specific drills.

Days 1 & 3 (Speed & Power)

  • Dynamic Warm-Up (10 min)
  • Sprint Drills: 4 x 30m sprints at 90% effort.
  • Plyometric Drills:
    • 3 x 10 tuck jumps
    • 2 x 20m bounds for distance
  • Core Circuit (3 rounds): 30s plank with leg lifts, 20 flutter kicks, 15 sit-ups

Days 2 & 4 (Strength & Hurdle-Specific Work)

  • Strength Circuit (3 rounds):
    • 20 jump squats
    • 15 push-ups with claps
    • 20 single-leg squats (10 each leg)
    • 15 tricep dips
  • Hurdle Mobility Drills: Over-under hurdles (3-5 hurdles), 3 sets
  • Agility Ladder: Add lateral movements, such as side shuffles and in-and-out hops.
Weeks 9-12: Final Prep Phase
Focus: Maximize intensity, reduce volume slightly for recovery, continue explosive and sprint-specific drills

Days 1 & 3 (Speed & Power)

  • Dynamic Warm-Up (10 min)
  • Sprint Drills: 4 x 40m sprints at 95-100% effort.
  • Advanced Plyometrics:
    • 3 x 8 depth jumps (start with a step-down onto the ground and jump immediately)
    • 3 x 20m skips for height
  • Core Circuit (3 rounds): 40s plank, 25 bicycle crunches, 20 leg raises

Days 2 & 4 (Strength & Hurdle/Jump-Specific))

  • Strength Circuit (3 rounds):
    • 15 pistol squats each leg (or modify with assisted version)
    • 15 explosive push-ups
    • 20 walking lunges
    • 20 box jumps (or jump as high as possible if no box)
  • Hurdle Mobility Drills: Single-leg bounds over low barriers, 3-4 sets
  • Agility Ladder: Max effort for all foot drills, focusing on quick footwork.