Extreme Drills Part 6 – Endurance and Conditioning

Extreme Drills Part 6 - Endurance and Conditioning

Here are some extreme drills that will help you become a complete athlete. This is part 6 of the extreme drills series which talks specifically about improving the level of endurance and conditioning of an athlete.

Treadmill Fitness Test

This is an ideal conditioning test that will help you in measuring your current level of endurance. By taking this test at least once a month, you will be able to monitor your progress and determine whether the workouts you’ve been doing are effective or not. A conditioning test helps you measure your level of endurance. Every athlete should be able to finish this test in just 10 minutes for them to be considered as having an elite endurance.

  • Set the treadmill at 10 mph.
  • Run for as long as you can.
  • Just get off the treadmill when you are already tired or fatigued.
  • Try doing this once in every months.

Tempo Runs

Tempo runs are different from sprints. They are designed for conditioning an athlete’s body and are also good for measuring the level of endurance of an athlete.

  • Place two cones far apart each other, but make sure that you leave a space of at least 10 right after the second cone.
  • Now, try running from the first cone to second one by using 70-80% of your total speed.
  • Walk back to the first cone to start again.
  • Repeat this drill for 10 minutes.

Treadmill Tempo Runs

You can also do tempo run on a treadmill if you have one. You just have to set the incline of the treadmill at a 2-percent grade.

  • Set the incline of the treadmill at a 2-percent grade.
  • Try to sprint by using only 70-80% of your maximum speed.
  • Be sure to that you follow a smooth sprint motor pattern.
  • Set the speed at 8 miles mph at first and gradually improve it as your fitness and endurance also improves.
  • Increase the number of sets you do by 2 every week.