REMINDER!!! Make sure you are doing Sprints and Jumps! High Intensity conditioning is going to be key to our success. If you run a 40 yard sprint at full speed, how long will it take you to recover and do it again at the same time? If the answer is longer than 20 seconds, we need to do more intensity conditioning until our Work to Rest Ration is 1 to 4 or at BEST 1 to 3 for a duration of 30 minutes. Work to Rest means, If you can do a 40 yard dash in 4.8 seconds, then you times 4. 8 by 4 and that equals how long you should rest before you run another 40 yd dash with the goal to get 4.8.