Energy System Development: Practical Tips On Conditioning For Demands In Sports

No matter what the sport, being physically fit is a difference maker. The ability to repeat skills at a high level depends on your strength and conditioning level. Not all conditioning is outside on the field or turf. Resistance training is often utilized for conditioning, but this post will focus on movement conditioning.

The use of conditioning during preseason, in-season, and postseason should be geared towards the development of the all three energy systems. Understanding the science of energy systems can sometimes be confusing. The ultimate goal of this article is to give a brief, simple description of each energy system, when they occur in sports, and some practical examples for your conditioning approach.

It is vital to know the WHY behind this topic in order to create as much buy-in as possible from athletes. No one will run through a wall for you if you’re just out there conditioning to condition. Let’s be better than the “on the line!” coach where athletes dread conditioning and we slip into being counterproductive; literally running our teams into the ground!

At the most basic level, energy is needed for all physical movement and body function. As you begin to run, jump, sprint, hop, or whatever the activity might be, the demands on your body change and energy is needed. The system that produces that energy is affected by duration and intensity. There are three main systems that produce energy in the human body.

ATP/CP or Alactic system:

The adenosine triphosphate and phosphocreatine (ATP/CP) pathway is used first with high intensity max effort bursts of energy, lasting up to 10 seconds. This system is utilized mainly in your power athletes. Some examples include a baseball swing, powerlifting in the weight room, throwing a shot or discus, rebounding a basketball, and short sprints. There are so many instances that this system is used during athletics. ATP/CP is also used for basic metabolic function inside the human body, so it is in constant use.

Anaerobic Lactic Acid System:

The Anaerobic Lactic System is the second pathway where energy is being utilized. This turns on when the body demands medium to higher intensity, lasting 10–60 seconds. This occurs more often in sports such as a 400 meter race and longer sprints for court and field athletes.

Aerobic or Oxidative System:

This is the most efficient system the body uses to produce energy. This pathway also produces the most energy. The aerobic system fuels activity during low to medium intensity for more than 3 minutes, lasting for hours. Long distance athletes rely heavily on this system for energy production. Some examples of athletes using the aerobic system for energy include those competing in triathlons, cross country competitions, and long distance swimming and cycling.

Three practical thoughts on conditioning

First, identify what demands your sport requires most. Is it long distance energy? Or short bursts? You wouldn’t want to only use slow aerobic conditioning drills for a power sport athlete, but rather tailor conditioning to help your athlete rely on that system the most for energy. Remember no matter what sport it is, they require all three systems. Make sure your race car has the right horsepower it needs to compete.

Second, start a conditioning plan with a big foundation of aerobic training. Building a monster base of cardiovascular output can never hurt. Having a large work capacity is important for all sports! Examples of drills that can be effective include: Fartlek Runs, Tempo Runs or Shuttles:

Fartlek Runs: A fartlek run is a period of jogging intermixed with quick bursts of sprinting, shuffling, backpedaling, etc.. This helps create game-like conditioning. First, create a large parameter for your athletes to complete the drill. This can be accomplished by placing cones in a circle, 30 to 40 yards in diameter. Perform each movement for 8–10 seconds and in between the athlete can jog 15–20 seconds. Repeat this for 3–5 minutes and allow active recovery between sets. Each week add time and intensity of the movements you select.

Tempo Runs: In a tempo run, the athlete’s intensity is anywhere from 60% to 80%. Place athletes in lines of three to allow a 3:1 work to rest ratio. This means the athlete’s rest time will be three times as long as their activity time. The idea is to raise the heart rate, then allow for recovery and repeat. Yardage for these drills can range from 50–100 yards. The total number of sprints will vary depending on the developmental level of your athletes. During this conditioning drill, the athlete should be able to talk in complete sentences breathing heavy, but not out of breath.

300–800 Yard Shuttles: For this drill, set cones up at a distance of 25 yards or 50 yards apart. Athletes will make 3 trips or 6 trips, depending on distance, to complete the 300 yards. Again, try to place athletes in lines of 3 to create rest. The 800-yard shuttle will require a full 100 yards. The athlete will start on a goal line and stop at each 25 yard line, the 50 yard line, and the opposite goal line always returning to the start before moving to the next turning point.

Use these drills to build work capacity early in training. As you near the start of a season, start to reduce rest time and increase intensity depending on the demands the sport will require.

Lastly, each week of training, coaches should plan drills to utilize all three energy systems. To break up the monotony, make conditioning competitive. This can be achieved by grouping like athletes (ex. infielders in one group, outfielders in another). Also creating time goals for each group will get the competitiveness flowing.

Example of weekly training:

• Day 1 (ATP-PC): Short sprints (40yard sprints or perfect 10yard sprints) really hitting that explosive system.
• Day 2 (Anaerobic) Work Capacity: Longer tempo runs or 300–800 yard shuttles.
• Day 3 (Aerobic) 3–5mins of longer distance running or Fartlek Runs.

Conditioning should be utilized to prepare athletes to be physically resilient, mentally tough and fuel their abilities during sports. Having a plan and progressing over time is beneficial to overall sport performance.