Football conditioning largely depends on the position, but the Sports Fitness Advisor believes all field positions require a blend of maximal strength, explosive power, speed and endurance. As athletes progress in their football careers, the more conditioning plays a significant role in performance. By focusing on year-round conditioning, athletes can both improve performance and reduce the risk of injury.
Strength Workout
Strength is the foundation for all football conditioning programs. Football players can improve strength through resistance training. To improve maximal strength, the National Strength and Conditioning Association recommends performing four sets of six or fewer repetitions, using loads of greater than 85 percent of maximum. Some football exercises under these parameters are the squat, deadlift, bench press and shoulder press.
Power Workout
Football players need power to apply their strength quickly and explosively. Power can also be developed through resistance training. Improve power by performing four sets of one to five repetitions, using 75 percent to 90 percent of maximum. For power, try cleans and snatches.
Speed Workout
Football is a running sport and maximal speed is essential at almost any position. Improve speed by repeatedly sprinting at high intensities for short durations. Perform 10 maximum intensity 100-meter sprints, resting two minutes in between to improve running speed. Add resistance such as a parachute or partner-pull band to enhance the effect of this workout.
Endurance Workout
Because football requires repeated bouts of high intensity efforts, the best way to improve football-specific endurance is to repeat this pattern through interval training. Select an aerobic activity such as running or cycling and perform 15-second efforts as hard as you can, followed by 15 seconds of rest. Repeat this pattern for 10 rounds and then rest for two to four minutes.
References
- Sports Fitness Advisor: Football Training Sections
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (Eds.); 2008
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