Football Strength and Conditioning

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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

Football Strength and Conditioning

When it comes to a football strength and conditioning program, you want to train in phases leading up to the season. These are some of the drills and workouts we use with our athletes to prepare them for the upcoming football season.

If you are a football player who is looking to get in prime condition to dominate this upcoming season, you are in luck.

We put together a complete online football off-season strength and conditioning program that has helped our athletes from all over the world get ready for the upcoming season.

To learn more about how to get started, click the link below to learn more.

Gridiron Elite Training

Gridiron Elite Training

Gridiron Elite Training is a family-based sports performance company helping athletes run faster, move quicker, become stronger, more confident, and injury resistant.

We help athletes all around the world with our easy-to-follow online training programs.

With proven research of the best training methods, each trainer knows the exact development each athlete needs to maximize their full potential.

Our programs guarantee athletes to run faster, move quicker, become stronger, are more confident and injury resistant, making Gridiron Elite Training the best choice of recruitment and scholarship minded parents and athletes of all ages and skill level!

Learn More
Gridiron Elite Training

Gridiron Elite Training

Gridiron Elite Training is a family-based sports performance company helping athletes run faster, move quicker, become stronger, more confident, and injury resistant.

We help athletes all around the world with our easy-to-follow online training programs.

With proven research of the best training methods, each trainer knows the exact development each athlete needs to maximize their full potential.

Our programs guarantee athletes to run faster, move quicker, become stronger, are more confident and injury resistant, making Gridiron Elite Training the best choice of recruitment and scholarship minded parents and athletes of all ages and skill level!

Learn More

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About Gridiron

Gridiron Elite Training is a family-based sports performance company helping athletes run faster, move quicker, become stronger, more confident, and injury resistant.

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