See the issue: March 2008

Of course it’s important to be conditioned for your sport, but running up your body’s odometer with heavy mileage is not always beneficial. That’s why the Virginia Tech Hokie softball squad uses sport-specific conditioning to get ready for, and maintain during, the season.

“A main part of softball is creating a high degree of speed and power in a short amount of time,” says Terry Mitchell, the Hokies’ strength and conditioning coach.

To get his 2007 Regional Qualifiers in shape, Mitchell has them perform a conditioning test consisting of short sprints. He tests them before fall ball [so time isn’t crucial] to gauge where each athlete’s conditioning level is, then again after Christmas break.

Below is an outline of Mitchell’s sprints, times, reps and rest. Follow the chart to see if you can compete with the Hokies.

	DAY ONE	DAY TWO	DAY THREE
	Distance / Reps / Time / Rest*	Distance / Reps / Time / Rest*	Distance / Reps / Time / Rest*
WEEK 1	100 YD / 8 / 19 Sec / 3:1	40 YD / 6 / Max Effort / 6:1	60 YD / 6 / Max Effort / 7:1
WEEK 2	100 YD / 10 / 19 Sec / 3:1	40 YD / 8 / Max Effort / 6:1	60 YD / 8 / Max Effort / 7:1
WEEK 3	100 YD / 12 / 19 Sec / 3:1	40 YD / 10 / Max Effort / 6:1	60 YD / 10 / Max Effort / 7:1
WEEK 4	80 YD / 12 /16 Sec / 4:1	20-30 YD / 6-8 / Max Effort / 7:1	40 YD / 8 / Max Effort / 7:1
WEEK 5	80 YD / 14 / 16 Sec / 4:1	20-30 YD / 6-8 / Max Effort / 7:1	40 YD / 10 / Max Effort / 7:1
WEEK 6	80 YD / 16 / 16 Sec / 4:1	20-30 YD / 6-8 / Max Effort / 7:1	40 YD / 12 / Max Effort / 7:1
WEEK 7	60 YD / 8 / Max Effort / 12:1	10-20 YD / 6-8 / Max Effort / 7:1	60 YD / 6 / Max Effort / 12:1
WEEK 8	60 YD / 10 / Max Effort / 12:1	10-20 YD / 6-8 / Max Effort / 7:1	60 YD / 6 / Max Effort / 12:1
WEEK 9	60 YD / 12 / Max Effort / 12:1	10-20 YD / 6-8 / Max Effort / 7:1	60 YD / 6 / Max Effort / 12:1
WEEK 10	40 YD / 12 / Max Effort / 12:1	5-10 YD / 8-10 / Max Effort / 7:1	40 YD / 8 / Max Effort / 12:1
WEEK 11	40 YD / 12 / Max Effort / 12:1	5-10 YD / 8-10 / Max Effort / 7:1	40 YD / 8 / Max Effort / 12:1
WEEK 12	40 YD / 12 / Max Effort / 12:1	5-10 YD / 8-10 / Max Effort / 7:1	40 YD / 8 / Max Effort / 12:1
* Rest times are in work-to-rest ratios. For example, if you were prescribed a 2:1 rest time and it takes you 10 seconds to perform a sprint, rest for 20 seconds.

Components of Speed
80-100 yards - to improve body composition
30-60 yards - to improve maximum velocity
5-20 yards - to improve acceleration

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