Football players must undergo a workout regimen that includes various types of training: weight, speed, conditioning, agility and flexibility. These workouts keep football players in top physical shape throughout the season, increasing strength, size, stamina, speed and quickness. When performing these workouts, make sure you use the same amount of intensity you would during a football game or practice. Performing all the drills and exercises as fast as possible will prepare the body to play four quarters of football.
Work on your speed with sprints three to four days weekly. Stay on the balls of your feet and keep your body leaning forward. Keep your strides short and powerful. Perform drills such as 100-yard sprints, 50-yard sprints and 20-yard sprints. Alternating the distance improves your starting speed and breakaway speed. The drills will also help simulate playing in a football game, helping you get into top physical condition.
Perform agility exercises such as cone drills, zigzag runs, power hops and the square drill. These drills will improve your agility, coordination, balance and foot quickness. When you improve in these areas, you will be able to elude tacklers, cover receivers, make tackles and run faster routes. Do agility training three to four days weekly.
Perform weight training exercises to increase strength — an important factor for football players. Four days per week, complete exercises such as power cleans, squats, snatches, dead lifts and overhead presses. These exercises are multiple joint movements that train the entire body. Strength Coach Dos Remedios states, "Focus on total body movements such as power cleans, jerks, snatches, squats, etc. Remember, football is a POWER sport that is played on your feet; this necessitates the inclusion of specific explosive training in your weight workouts."
Perform stretching exercises. Complete one for each muscle group. Stetching helps prevent injuries and promotes recovery. Stretch each muscle group between 15 and 30 seconds for between two and three sets. Stretch before and after training.
Use proper form on all weight training exercises to avoid injury. Use proper form on all running and agility exercises to avoid injury. Stay hydrated while training.