Getting In Shape (GPP And SPP) Part 2

Now you know what GPP and SPP is all about. Here are the exercises along with animated graphics to show you the correct way to do them. Now you can get in shape quick and be the best player on your team!

Part 2 - Click HERE for part one!

I have received a lot of questions on how to implement General Physical Preparation (GPP) work since the first article posted. Now that we have covered the theoretical aspect we can now get into the meat and potatoes of the subject, how and what to do! Before I start getting the juices flowing I want to highly recommend a new book by a mentor of mine, John Davies. His new book is one of the firsts I have seen that encompasses all the aspects of athletic development. In fact some of the very information I will be providing comes right from his Renegade System of training. Please check out for more information. Ok, ok, NOW let's get rolling.

There are two categories in which I prefer to place GPP work, unweighted and weighted. This article will focus on the unweighted drills and how to implement them. The purpose of these drills is the following:

  1. Enhance motor skills
  2. Specifically trains certain movement patterns that translate directly to sport-specific patterns.
  3. Increase the work threshold, which in turn increases the level of fitness and sport preparation.
  4. Promotes active physical recovery.
  5. Promotes psychological regeneration for strenuous training.
  6. Provides a conduit for the important transition to Specialized Physical Preparation (SPP). (Davies, 2002)

So, now understanding why we use these movements let's talk about the actual movements.


1. Start standing
2. Quickly move into a haunched position.
3. While maintaining shoulders over hands explosively kick both legs back so you end in somewhat a push-up position.
4. Bring the feet back so you are in the position of Step 2.
5. Jump up as high as possible.
6. Repeat moving as quickly as possible.

Mountain Climbers

1. Hands on floor with shoulders over hands.
2. One leg tucked, one leg extended.
3. Weight should be placed on balls of feet.
4. As quickly as possible "climb" alternating legs back and forth.

Split Shuffle

1. Hands on hips, chest and head held high.
2. Weight should be on balls of feet.
3. Quickly shuffle feet back and forth emphasizing movements of the hips.

Slalom Jumps

1. Start with knees bent and hands by side.
2. Explosively jump at a 45-degree angle, landing on balls of feet.
3. Minimize ground contact and jump in the opposite direction.

Other unweighted GPP exercises; jumping jacks, push-ups, sit-ups, and an infinite number of other movements. So the question quickly becomes how does one implement this into a routine. If you are completely unfamiliar with this type of training I would place it on a day off from lifting instead of traditional aerobic training.

Each movement should be done for 30 seconds with no longer than a 60 second rest till starting the next exercise. As you become better conditioned you should be able to get through the circuit with no rest. At first also do not include more than 4 exercises, as most will find this extremely challenging. Alternate ballistic and semi ballistic exercises (burpees) with active types (jumping jacks). Here is a sample routine that I have learned from Coach Davies.

1. Jumping Jacks
2. Split Shuffles
3. Burpees
4. Mountain Climbers

For athletes, you can place this before the weight training session, as this will be great prepatory work for your lifting.

This type of training is very tough, but will build a whole new level of conditioning for the weight room and outside the weight room. Stick with it and only work at your own individual level of conditioning. We all must take time to thank those that have taught us and no single person has probably opened my eyes to athletic preparation as Coach Davies. If you wish to read more on his system of training please go to Best of luck and let's see people get off those treadmills and busting their butts!

Click Here To Go On To Part 3!