Sports Conditioning Needs Analysis

Sports Requirements

Football Conditioning

Consider all activities when selecting exercises for a strength and conditioning program

  • Specific activities
    • Jumping, leaping, squatting, lifting, pushing, climbing, running, cutting, blocking, etc.
    • Other sports-specific training or motor skills
  • Fitness Components
    • Cardiovascular Endurance
    • Speed & Quickness
      • Acceleration
      • Flying Speed
      • Speed Endurance
    • Strength
    • Power
    • Agility
    • Flexibility & Mobility
    • Balance
    • Motor Skill
  • Movements
    • Muscles used
    • Joint Angles
    • Contraction type
    • Unilateral and transverse movements
  • Energy Systems Utilized
  • Injury Prevention
    • Most common injuries
    • Player’s history of injury

Work Rest Ratios of Various Sports

A maximum short-term strength and power event that consists of maximum effort and lengthy rest periods:

  • Baseball position player
  • Bowling
  • Field event in track and field
  • Golf
  • Powerlifting
  • Swimming short sprinter
  • Track short sprinter
  • Weightlifting

A sub-maximum to maximum event with multiple strength and power exertions of varied intensities and minimal to moderate rest periods:

  • Basketball
  • Football
  • Hockey
  • Lacrosse
  • Racquetball
  • Soccer
  • Tennis
  • Volleyball

Individual Fitness Assessments

Periodically collect data for needs assessment and tracking of progress

  • Fitness Assessments
  • Motor Skills Assessments
  • Dietary Analysis
  • Sports Psychological Assessments

Weight Training

" is a common practice in collegiate athletics that divers and swimmers utilize similar heavy resistance workouts for upper body, particularly during preparation period. This is inconsistent, at least, with the principle of specificity. Coaches should be aware that "what is honey for a swimmer could be poison for a diver".

Slovounov SM 2008

Olympic Weightlifting

Olympic weightlifting may benefit athletes of many sports

  • Implement only after adequate general conditioning and strength training phases

Olympic Weightlifting may be excluded from certain sports conditioning programs

Sports that appear to have a benefit from Olympic Weightlifting

Plyometric Integration Ideas

  • Implement plyometric exercises only after adequate general conditioning and strength training phases
  • On Mon, Wed, Fri weight program, replace Wed with plyometric
  • Choose month where more plyos are performed instead of Olympic Lifts

Sports Specific Speed Drills

Progression of Drills

  • Slow and stable to fast and explosive
  • Simple to complex
  • Single direction to multidirectional
  • Closed skill to open skill
  • Body weight to external resistance

Cardiovascular Endurance


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Fisher JP, Asanovich M, Cornwell R, Steele J (2016). A neck strengthening protocol in adolescent males and females for athletic injury prevention. Journal of Trainology, 5:13-17.

Foran B, Chu DA (2001). High-Performance Sports Conditioning, Human Kinetics, 215-266.

Gatz G (2009). Complete Conditioning for Soccer, Human Kinetics, 87-129.

Kovacs MS, Roetert EP, Ellenbecker TS (2016). Complete Conditioning for Tennis, Human Kinetics, 99-126, 181-192, 215-238.

McNeely E, Sandler D (2007) Power Plyometrics: The Complete Program, Meyer & Meyer Sport

Mellion MB, Walsh WM, Shelton GL (1997). The Team Physician’s Handbook. Hanley & Belfus, Mosby.

National Basketball Conditioning Coaches Association (2007) Complete Conditioning for Basketball, Human Kinetics, 127-184.

NSCA (2013). Developing Speed, Human Kinetics, 79-194.

Strudwick T (2016). Soccer Science, Human Kinetics, 238, 267.

Tamborra S (2008). Complete Conditioning for Baseball, Human Kinetics, 87-114, 147-198.

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