Fartlek/Speed Play Training for Team Sport Conditioning

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By Sal | June 30, 2010

Fartlek training is an effective mode of training that is well known to distance runners.  The term "Fartlek" is Swedish for "Speed Play," and is a continuous form of exercise that is performed at a variety of speeds and intensities and stresses both aerobic and anaerobic energy systems.



I have adapted Fartlek training so it can be used in a team sport environment and refer to it as Speed Play training, which I think is more fitting for the sport setting.  The 6 stations include sport-specific skills, different running skills, change of direction and change of speed and the stations are set up in such a way that 2 or 3 coaches can monitor the actions of a team of 35 or more players.  The repetitions per station, length of drill, intensity and rest periods between stations can be manipulated to make this program effective for lacrosse teams at any level of play.

Here is the Speed Play training that I've used with a college lacrosse team.

Station 1: 10-second walk, 10-second run at 70%, 10-second sprint for 6 repetitions. The set-up for this section of the drill includes following a straight course, a circular course and a zig-zag course, so the players complete 2 trips through each.

Station 2: 5­-10 second speed bursts with 30-second easy jog recovery for 10 repetitions.  The players are instructed as to the different times, speeds and types of strides to be used during the bursts.  Speeds can be changed during the bursts, as can direction and strides. For example, players are instructed to start at 3/4 speed, accelerate to full and then transition into a shuffle.  There are no limits to the variations.

Station 3: Lateral Run-Shuffle-Lateral Run-Shuffle-Lateral Run-Shuffle, approximately 10-yards in each stride or have players respond to aural/visual cues.  At this station the players have their helmets and sticks and perform the drill with a focus on skill development as much as conditioning.  Lacrosse players need to be able to efficiently and effectively transition from shuffle to lateral run so this station puts the players in a "game-condition" frame of mind.  Six repetitions, alternating directions.

Station 4:  1-minute shuttle run over a 20-yard course with a two-step back pedal change of direction, for maximum repetitions.  The players are instructed to complete as many "laps" as possible.  The players sprint to the end line, break down under control before taking 2 back pedal steps before turning and sprinting.  This is repeated for the entire 1-minute period.  Different change-of-direction methods can be used as coach sees fit.

Station 5:  Pass and Run Drill.  Players pair up, strap on their helmets and throw 12 crisp passes over 20-yards then sprint the distance and change sides, 5 times. If any passes are dropped the pair completes another 12 passes and 20-yard sprint.  This drill can be done in a triangle or square arrangement to accommodate three or four players.

Station 6:  One-on-One With Passive Defense. Players pair up and take turns on offense and defense.  Defender plays "shadow" defense where they stay with partner without impeding the shot but focus on body position and footwork. Offensive player takes 3 shots on goal.  Offensive player has to make three changes of direction before taking the shot, and then performs a vertical  jump with stick in hand after each shot. Player take 5 turns each and the final turn is all out for both players and the defender can contest shots.

This form of Speed Play training is challenging and effective and there is a never-ending combination of skills and drills that can be used to improve the fitness and skill levels of athletes in all sports.

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