Preparing and training for football season is crucial for players who want to show improvement over the previous season. You need to get bigger and stronger to keep up with the competition and you also must work on many of the technical aspects of your game. Strength training through weightlifting may be the most important part of training for players of high school age or older, but speed and endurance training are also vital.
Step 1
Lift weights to get stronger. Youth players can get stronger by doing push-ups, pull-ups and abdominal crunches. Once players reach high school age, they can typically safely embark on a weightlifting program. Key weightlifting exercises include the bench press, leg press, arm curls, lunges and deadlift. Lift three times per week during the off-season. Don't lift more than that, because your body needs 24 hours to recover from a heavy weightlifting session.
Step 2
Run to increase speed and endurance. Interval training will help you improve in both aspects. Sprint 100 yards and after running, head back to the starting line as fast as you can. Follow with sprints of 90, 80 and 60 yards. Take a two-minute break and repeat the set.
Step 3
Build explosive power in your legs by jumping rope and doing box jumps. Wear ankle weights as your off-season progresses so you can get stronger and more explosive in your lower body. Rope jumping will also improve quickness and coordination. Box jumping will also help you build your endurance.
Step 4
Hit the blocking sled and tackling dummies to work on your technique. It's one thing to get stronger and faster, but you must also work on what you do on the field. Watch films of top players and how they block and tackle, then try to emulate what you see on the field.
Step 5
Eat properly during the off-season. Even if you are trying to get bigger and stronger, you should still eat a healthy diet and try to remove saturated fats from your menu. Eat white-meat chicken, fish and lean red meat as your main sources of protein. Eat two to three portions of fresh fruit and fresh vegetables every day. Eat complex carbohydrates like oatmeal and spaghetti to fuel your workout regimen. Drink 64 ounces of water per day to wash toxins out of your system and remain hydrated.
Things You'll Need
- Free weights
- Running shoes
- Blocking sled
- Ankle weights
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