Football strength and conditioning programs are designed to prepare athletes for success.
Football players need to have a detailed strength and conditioning program.
There is a saying: “A good athlete is a healthy athlete.” This is true.
Football Workouts - Strength and Conditioning For Football
Even though you are the best athlete in the world, if you cannot stay healthy enough to play, you will have 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.
Goals For Strength and Conditioning Football Workouts
The overall objective we want to accomplish is stability, strength, speed, and conditioning.
Stability is essential to correct muscle imbalances that can lead to injuries sustained during the season. This will build a good foundation for heavy lifting and advanced exercises.
Strength is vital to allow football players to gain the size that allows them to compete safely. Strength training prepares you to take on constant contact on the field.
Speed is essential to give football players an advantage over their opponents on game day. We focus 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 compelling in getting our guys in the best shape possible before the season.
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Off Season Football Strength and Conditioning Workout Examples
Below is an example of what a workout would look like for each of the 4 phases.
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
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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 the prowler for 7 seconds, rest for 40 seconds, and repeat four times.
Rest for 2 minutes, repeat the 2nd quarter for 7-second pushes and rest for 40 seconds between each set.
Plank Tap Circuit 3×10 rounds through.
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Football Strength and Conditioning Programs
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 need more workouts for your strength and conditioning training, you can read our latest posts on the “Strength Training Exercises For Football Players” and “Core Stability Exercises For Athletes“.
If you’re a serious football player looking to play football at the next level, you can access all of our sports performance training programs, football drills and workouts, and the Gridiron Recruiting Center inside “The Gridiron Academy” to help you with your football recruiting.
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