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Our most effective conditioning drill is our 5 minute conditioning “box drill”.

5 Minute Box Drill
4 cones make a box 20 yards x 20 x 20 x 20.
The kids form a line at one of the cones.
On “go” the first player sprints 20 yards to the first cone, then karaokes to the next cone, then sprints 20 yards again – but at about 5 yards in between this sprint section there is a coach on a bag and the player has to hit the bag properly and at full speed, then release into the remaining 15 yard sprint.
The last 20 yards is a 10 yard side shuffle – hop over a bag and bear crawl to the finish.   Then get back in line.
As each kid gets to the first cone you send the next in line.
We run the kids through this sequence 5 or 6 times in 5-8 minutes.

It’s great for conditioning and also for reinforcing blocking technique, and the side shuffle hit position.

There is a coach between each cone who reinforces the proper technique or yells encouragement.   Adding the “hit the bag” drill with immediate positive reinforcement when they do it well seems to re-energize them.

Coaching Tip
One of the drills we are doing this year I took from wrestling camp.   We slide side ways, bend our knees and keep our hands on the ground.   This keeps the kids low and conditions their legs.   I like it because of the LOW aspect.

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