Football Strength and Conditioning

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 3×10 each leg

Bulgarian Split Squat 3×10 each leg

RDL Single Leg 3×10 each leg

Tennis Ball Toss Single Leg 3x30sec each leg

Calf Raise Single Leg 3×12 each leg

Strength Training Workout

Dynamic Warm Up

Hang Cleans 4×4 (80% Max)

Med Ball Slams 3×12

Front Squat 3×8 (80% Max) Superset Box Jumps 3×5

Dumbbell RDL 3×10

Barbell Glute Bridge 3×10

Step Ups 3×8 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 4×20 Yards

Lateral Kneeling Start to Sprint 4×20 Yards

Decelerated Sprints 4×20 Yards

Single Cone Sprint Drills 4×10 Yards

Conditioning Training Workout

Dynamic Warmup

Weighted Prowler Pushes 10×15 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 learn more below.

Jeremy Burgos

Founder of Gridiron Elite Training, Coach Jeremy Burgos is a former College Football player and Football Coach. In high school, he was a Tom Lemming High School All American Team selection, a two-time All-State Linebacker, and holds the career school tackle record with 345 career solo tackles. In college, coach received conference Defensive Player of The Year, led the conference in total tackles, and recorded a total of 9 forced fumbles as a freshman. Coach Jeremy accounts for millions of views across varies social media channels and puts out nothing but the best content. He runs the “GridironEliteTraining2.0” Instagram where he shows exercises to help Football players run faster, hit harder, change directions and understand their position better. Coach Burgos has an innate ability to teach football in a way that parents and athletes can dissect and understand immediately! Coach has mentored thousands of athletes around the world and has partnered with the top companies in the sports world to provide you with the best resources to reach the next level.

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