How to Get in Shape for Football

Playing football is one of the most demanding sports from both a physical and mental perspective. Learning the nuances of the game, channeling the proper amount of aggressiveness and constantly working to improve your technique are all part of the demands of daily practice. To be able to withstand those demands, you must be in superior condition in terms of stamina, strength and athleticism.

Step 1
Go on a year-round weight- and strength-training program. Whether you are playing high school, college or professional football, you can't let time get away from you when it comes to getting stronger--because your opponent certainly isn't. Strength training with free weights and circuit machines will help you get the most out of your body. Finish your workout routines with enthusiasm, though the lactic acid may be coursing through your muscles. If you are supposed to do 20 reps on the bench press--225 pounds is a standard weight for this exercise--don't start fading at 17 or 18. Finishing those last reps may give you the strength you need to hold on to the ball when your opponents are trying to rip it away.

Step 2
Get in your running. You will need explosive speed and stamina when playing football. Work on your distance running before and after practice--but not during a session. Your coach may warm you up with two laps around the football field, but most of the running in practice is at shorter distances. Shuttle runs will help increase your speed. Sprints of 40 and 100 yards will help your explosion and your endurance. Coaches may ask you to run five or six 40-yard sprints in succession. They may ask you to run the length of the field at full speed, give you a 30-second break, and then ask you to run back at full speed. These drills may seem like torture at the time, but they are designed to see how close your fatigued performance is to your rested performance.

Step 3
Eat healthy foods all year, but especially as your season approaches. Even if you work out regularly, skip the donuts, cake, desserts and heavy cream sauces on the pasta. It's not that you won't burn off the calories, because you will. However, your body needs to use efficient fuel, so a diet that is heavy in protein, fruits and vegetables is much better for you than fast foods or rich desserts. It's not a matter of burning off the calories. It's a matter of having the proper foods work for you.

Step 4
Make running a regular part of your off-season training. When you are in the middle of the season or getting prepared during training camp, running long distances is not a great idea, since you are already asking so much from your body. However, it is important to run in the off-season. Try to run 1 to 3 miles two or three times every week. The endurance training will help you hold your form at the end of games. When your competitor wants to quit because of pain and fatigue, you'll still have enough energy left in your tank to perform.

Tips
Working on your conditioning will help you prevent injuries. Football is a violent game, and injuries happen. However, when you are increasing your strength and endurance, you may be able to play longer than your competition and avoid injuries because your body can better withstand a harder hit.

Use food to your advantage. Start eating high-protein, low-fat foods. High-protein foods will help you get stronger and reach your goal faster.