Early in the off-season, before Phase 1 even begins, the Ravens spend time increasing their conditioning levels by performing 440-, 330- and 220-yard sprints. Then, eight weeks before they report to their camps in May, the players begin Phase 1, cutting their sprints down to distances closer to those run in a football game. Friday says, “We use this phase to condition the proper energy system used in football. Research indicates that the average NFL play lasts 5.05 seconds, and the average time between plays is 38.46 seconds. We try to work with this same work-to-rest interval during this phase.”

Week 1

Reps/Distance/Recovery: 10x110/walk-back recovery; 10xHalf-Gassers [width of field]/ 60 sec rest
Frequency: 2-3 times per week

Week 2

Reps/Distance/Recovery: 10x110/walk-back recovery; 10xHalf-Gassers [width of field]/45 sec rest
Frequency: 2-3 times per week

Week 3

Reps/Distance/Recovery: 5x100; 5x80; 5x60/walk-back recovery
Frequency: 2-3 times per week

Week 4

Reps/Distance/Recovery: 6x80; 6x60; 6x40/walk-back recovery
Frequency: 2-3 times per week

Week 5-8

Perform change-of-direction drills, then perform one of the two sprint workouts below.

Sets/Reps/Distance: 2x8-10/40 yards
Recovery: Walk-back recovery between reps; 3-minute recovery between sets
Frequency: 2-3 times per week or
Sets/Reps/Distance: 2x16/20 yards
Recovery: Walk-back recovery between reps; 2½-minute recovery between sets
Frequency: 2-3 times per week