Football Strength and Conditioning
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Football Strength & Conditioning
Football strength and conditioning programs are designed to prepare athletes on the field for success.
It is extremely important for football players to have detailed strength and conditioning program.
There is a saying: “A good athlete is a healthy athlete.”
This is true.
Even though you are the best athlete in the world, if you’re not able to stay healthy enough to play, you’re going to be little to no value to your team.
A solid strength and conditioning program for football will help prevent injuries for the long and grueling season ahead.
With our athletes, the objectives of our football off season program vary from athlete to athlete.
Strength and Conditioning Program Goals
The overall objective we want to accomplish is stability, strength, speed, and conditioning.
Stability is important to correct muscle imbalances that can lead to injuries sustained during the season. This will allow building a good foundation for heavy lifting and advanced exercises.
Strength is important to allow football players to gain size that allows you to compete safely. Strength training prepares you to take on constant contact on the field.
Speed is important to give football players an advantage over your opponent on game day. We focus heavily on developing our athletes’ speed and acceleration to prepare them for success.
Conditioning is the last and final phase in our football strength and conditioning program. This phase will be challenging, yet effective, in getting our guys in the best shape possible right before the season.
Off Season Football Strength and Conditioning Workout Examples - 4 Phases
Below is an example of what a workout would look like for each phase.
Stability Training Workout
Iso-Metric Resistance Band Hold 3x12sec each leg
Pistol Squat 3×10 each leg
Bulgarian Split Squat 3×10 each leg
RDL Single Leg 3×10 each leg
Tennis Ball Toss Balance on Bosu Ball Single Leg 3x30sec each leg
Calf Raise Single Leg 3×12 each leg
Physioball Pikes 3×15
Plank Elbow to Knee 3×10 each
Strength Training Workout
Dynamic Strength Warm Up
Hang Cleans 4×4 (80% Max)
Med Ball Slams 3×12
Front Squat 3×5 (80% Max) Superset Box Jumps 3×5
Barbell RDL 3×10
Barbell Glute Bridge 3×10
Step Ups 3×8 each leg
Plank Hold 3x1min
Side Plank Hold 3×1 min each
Speed Phase Workout
Dynamic Warm Up
Speed Development Drills
Resistance Band Scissor Kicks 3x10sec
Resistance Band Wide Outs 3x10sec
Single Leg Bounding 4×20 Yards
Cone Shuffle Sprints 4×10 Yards
Lateral Kneeling Start to Sprint 4×20 Yards
Decelerated Sprints 4×20 Yards
Flying 40s 3 total
Runners Crunch 3×20 each
Single Leg V-Ups 3×15 each
Conditioning Training Workout
Weighted Prowler Pushes 16x 7 second pushes. (4 quarters)
Push prowler for 7 seconds then rest for 40 seconds and repeat 4 total times.
Rest 2 minutes and repeat 2nd quarter for 7 second pushes and resting for 40 seconds in between each set.
Plank Tap Circuit 3×10 rounds through
Football Strength and Conditioning Program
When it comes to a football strength and conditioning program, you want to train in phases leading up to the season.
Above are some of the workouts we use with our athletes to prepare them for the upcoming football season.
If you are a football player who is looking to increase your strength and get in prime shape to dominate this upcoming season, you can learn more about our strength and conditioning program by clicking the link below.
Add more strength and conditioning workouts to in your football strength and conditioning program by registering for our free strength workout series inside the Gridiron Elite Academy below.
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Gridiron Elite Training was started to help educate and provide football players with a community to receive proper training and guidance.