If you are an athlete looking to get in better shape or a serious fitness enthusiast that has the desire to improve your overall conditioning then this article is for you. For the following 2 drills you will need plenty of flat running space. The following 2 drills involve a serious amount of cardiovascular conditioning, but the results will blow your mind!
1. Hard Pyramiding Sprint Intervals: This particular drill is pretty simple in it's explanation, but extremely challenging to perform. To begin, simply mark of a distance of 50 yards. Make sure you have a clear marker (such as a cone) to use in order to see where you need to go. You will also need a stopwatch or interval timer of some sort. To start, fire of the line into a full sprint. Cover the full 50 yards and give yourself about 45 seconds of rest. You will want to cover 3 more 50 yard runs. After you have completed four 50 yard sprints then decrease the distance for four 40 yard sprints. Continue pyramiding on down to 10 yards. So basically you will complete four 50 yard sprints, four 40's, four 30's, four 20's, and four 10's! This adds up to a whopping total of 600 yards! The key is to not change your rest time at all. Maintain strict adherence to the 45 seconds of rest intervals between every sprint. When this pyramid is no longer challenging simply start pyramiding from 60 yards and work your way down.
2. Stadium Stair Sprints: This is a rather simple concept as well, but the benefits are huge. To execute this drill you will need to find a stadium or good set of stairs that you can sprint. I have found that local high school football stadiums are great for this particular exercise. You will want to start at the bottom of the stadium. Sprint up the stadium hitting every step along the way. The higher the stadium the better! You will find yourself gasping for air after the first run. Execute each sprint while once again maintaining strict adherence to your rest time. When you get good at these you can combine them with the hard pyramiding sprints. Your running fitness, athletic performance, and cardiovascular conditioning by you including these drills into your personal program!
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