Football Strength and 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, but you cannot play, you are will 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 offseason program vary from athlete to athlete. 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 them to compete safely. Strength training prepares athletes to take on constant contact on the field.

Speed is important to give football players an advantage over their 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.

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 3x10 each leg

Bulgarian Split Squat 3x10 each leg

RDL Single Leg 3x10 each leg

Tennis Ball Toss Single Leg 3x30sec each leg

Calf Raise Single Leg 3x12 each leg

Strength Training Workout

Dynamic Warm Up

Hang Cleans 4x4 (80% Max)

Med Ball Slams 3x12

Front Squat 3x8 (80% Max) Superset Box Jumps 3x5

Dumbbell RDL 3x10

Barbell Glute Bridge 3x10

Step Ups 3x8 each leg

Plank Hold 3x1min

Speed Phase Workout

Dynamic Warm Up

Speed Development Drills

Resistance Band Scissor Kicks 3x10sec

Resistance Band Wide Outs 3x10sec

Single Leg Bounding 4x20 Yards

Lateral Kneeling Start to Sprint 4x20 Yards

Decelerated Sprints 4x20 Yards

Single Cone Sprint Drills 4x10 Yards

Conditioning Training Workout

Dynamic Warmup

Weighted Prowler Pushes 10x15 Yards (push prowler for 15 yards then move out of the way to sprint for another 15 yards). Rest 2 minutes and repeat.

Cool Down