When young people start to play organized football, there's one significant difference between them and older players when it comes to training. There should be no weightlifting for players 14 and younger. Weightlifting puts significant pressure on developing joints and muscles and can cause serious damage unless it is done in the most limited manner. But when it comes to overall conditioning and training, young players can do all other exercises and drills.
Conditioning Drills
Run football conditioning ladders at the start of each practice. Start at the 40-yard line and sprint 40 yards to the goal line and back. Then do the same to the 10-, the 20- and the 30-yard line. This will help the legs get warmed up for the sprinting that is required in football.
Strength Drills
Run in place for five second followed by five push-ups. Do this for 10 sets. While there should be no strength training done with weights for young players, push-ups are an ideal strength building exercise at any age. This exercise will help build conditioning and strength in a young player.
Endurance Drills
Run at least 3/4 of a mile to build endurance. Coaches may have players run around the football field, then to a landmark like a flagpole or a fence off in the distance. This will help build running strength and team unity. The players that come in faster should go out and help meet some of the slower runners and help clap them in to show their support.
Blocking and Tackling Drill
In the Oklahoma drill, the coach will line up one offensive lineman and one defensive lineman against each other at the line of scrimmage. A running back will line up behind the offensive lineman and a linebacker will line up behind the defensive lineman. On the coach's signal, the offensive lineman will try to block the defensive lineman and the running back will try to fake out the linebacker with one quick move and then sprinting by him.
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