Spring Conditioning Tips

March 10, 2017

spring conditioning tips

If you’re an athlete competing at the high school, college or even professional level, you know that the off season is anything but. The months after your regular season ends are your opportunity to improve your performance by increasing your strength, power and agility. You also know that the best way to accomplish this is with a well-thought-out workout plan.

Below, we’ve compiled a list of spring conditioning exercises, as well as the supplements we recommend to support your efforts.


These spring conditioning exercises are meant to help you increase your explosive strength and power, which will make you a faster runner and higher jumper.

  • Box Jumps (3 sets of 6 reps) – Stand facing a 24- or 36-inch box. Using the momentum of your arms to propel you upwards, dip your knees and explode up onto the box, landing with both feet together and your knees soft. Lock out your hips on top to stick the landing.
  • Ladder Drills (2 sets):
    • Double-Contact Vertical Jumps – Jump as high as possible two times in each ladder space. Do not pause in between jumps. Upon landing, immediately jump as high as you can for the next jump. Step into the next space and continue the double jumps until you’ve reached the end of the ladder.
  • Skater Jumps (2 sets) – Develop your ability to explode laterally. Stand on your left leg with your hips and knees slightly bent. Extend your left hip, knee and ankle to jump forward and to the right at a 45-degree angle. Aim for maximum height and distance. Land on the ball of your right foot with your hips and knees slightly bent to absorb the impact. Immediately jump off your right leg in the opposite direction. Continue bounding in this pattern for about 65 feet.
  • Sprint Intervals:
    • 2x sprint 10 yards, rest 10 seconds between sprints
    • 2x sprint 20 yards, rest 20 seconds between sprints
    • 2x sprint 30 yards, rest 30 seconds between sprints
    • 2x sprint 40 yards, rest 30 seconds between sprints
    • 2x sprint 50 yards, rest 30 seconds between sprints
    • 2x sprint 40 yards, rest 30 seconds between sprints
    • 2x sprint 30 yards, rest 30 seconds between sprints
    • 2x sprint 20 yards, rest 20 seconds between sprints
    • 2x sprint 10 yards, rest 10 seconds between sprints
  • Burpees with a BOSU ball (3 sets of 10 reps) Hold a BOSU ball in front of you with the flat side facing you. Get into a squat position with your feet shoulder-width apart. Drop down into a pushup position with the round part of the BOSU ball on the floor. Bring your knees up to your chest like you are performing a double-leg mountain climber. Explode up, jumping into the air with the BOSU ball above your head. Land softly on the ground and immediately transition into your next rep.

box jumps

Lifting (3 sets of 10 reps each):


  • Best BCAA™ – Ditch the Gatorade. BCAAs are essential for any athlete. Protect your hard-earned muscle, build lean muscle and support recovery.
  • Best Creatine™ – Increase your muscle strength and power to improve your performance in any position.
  • Best Protein™ – This blend of the top three choices of proteins will help you build muscle and speed up your recovery. Take it after your workouts to restore the nutrients you’ve lost.
  • Best Pre Workout™ – Provides just the right amount of energy and helps support focus and performance. Plus, it contains the electrolytes your body needs to maintain proper hydration levels, which can help improve your endurance.
  • Whey HD™ – Keep your body fueled with a premium, high-quality source of protein and amino acids. This multi-purpose protein can be used as a meal replacement throughout the day when you’re in school or on the go.

Do not try and do everything listed here all at once. Instead, work one or two of the exercises and lifts into your regular routine once a week. Take your supplements as directed. Combined, this spring conditioning regimen will have you more than ready for the regular season.

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