Football Workouts: Strength and Conditioning Exercises

will not make it. In order to be strong and speedy, you need to learn football strength and conditioning workouts. These workouts will increase your performance and reduce the risk of injuries.

Football Workout Goals

No matter what position you play, you need to develop athleticism. Your role is as important as any other.

Strength and conditioning workout programs will help you develop your toughness, muscular endurance, speed, power, and aerobic conditioning to meet the demands of the sports.

Before you start with your own customized program, you need to set goals. Your goals should be attainable and specific.

If you have a game in 6 days, you can structure a 4-day workout plan, and rest on the last day.

Though short-term football workout is necessary, developing a long-term workout plan is better. Your long-term goals should be conceptual.

These goals will become your motivation in your training. Visualize the fulfillment of these goals before you start your day.

Once you know what you want to achieve, you can create a workout plan.

To make things easier, we have divided common workout programs according to the skills that you can hone.

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PART 1: Endurance

In the early days of your training program, you need to focus on building a foundation for stability so that you can survive varied exercises, and get through a grueling season. With correct muscle training, you can lessen the risk of injury.

To build endurance, you need to work on your body weight and pick exercises that build core stability, improve flexibility, develop core strength, and eliminate muscle imbalance.

Endurance training should be done two to four times a week. For beginners, it should be done three weeks straight.

Some exercises that will help you develop endurance include Single-Leg Bent-Over Row, Assisted Pull-Ups, Bodyweight Squat, Physioball Dumbbell Press, Physioball Push-Ups, Pistol Squat, Deadlift, Single-Leg Mini Hurdle Hops, and Dumbbell Bulgarian Split-Squat.

PART 2: Strength

Strength-building exercises are done in order to prepare your body for more advanced workout routines.

These will also contribute to creating a more solid foundation.

Workouts that build strength consist of stabilization exercises. Usually, these are organized into supersets.

Sets, reps, and weights are moderate but challenging enough to increase your muscular endurance.

Training must be done two to four time a week.

Strength-building exercises include Balance Single-Leg Skater Squat, Barbell Squat, Plank Walk Up with Dumbbell Pull, Dumbbell Push Press, Single-Leg Good Morning, Side Plank Holds, Single-Arm Dumbbell Snatch, Med Ball Russian Twists, Single-Arm, Single-Leg Plank, and Seated Broad Jumps.

PART 3: Muscle Building

You need to build as much muscle as you can in order to increase your strength. Cut your body fat to block better, tackle harder, and gain more power.

This part of your training is the hardest but the most important. It does not only involve physical exercises but also your dietary plans.

When it comes to proper diet, you need to get all the nutrition you need and eliminate substances that can be harmful to your body. 

The rules are simple. Avoid alcohol, processed carbs, and sugar.

Choose complex carbohydrates like sweet potatoes, oats, wheat bread, whole grain, and brown rice. Aim to get one to two grams of protein a day.

When it comes to physical exercise, you need to develop at least three full-body routines for each of your body part.

You need to achieve high volumes of reps for different muscle groups.

For chest muscle, you can try Physioball Dumbbell Incline Bench and Dumbbell Close-Grip Bench.

For your leg muscles, Barbell Parallel Squat, Deadlift, and Front Squat will do. For your shoulder muscles, do some Resistance Band Face Pull and Dumbbell Front Raise.

For your back muscles, try Side-to-Side Chin-Ups, Barbell Row, and Alternating-Grip Pull-Up.

To improve your explosive strength, you can exercise with Barbell Snatch, Plate Cork Screws, Alternating Dumbbell Plank, Med Ball Throws, and Lateral Box Jumps.

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PART 4: Speed and Agility

Strength is not enough to win the game. Since football is a stop-and-go game, you need to include speed and agility in your conditioning program.

You should be able to accelerate and decelerate quickly. You should also learn how to change your direction in a snap.

To improve your speed and agility, focus on ladders, cone drills, and wind sprints. 

You can also try Lateral Plyometric Jumps, Plyometric Jump Box Drills, Forward-Backward Sprints, Tuck Jumps, and Stair Running.

Do these exercises two to three times per week. Between each exercise or drill, give yourself some time to rest.

Then, when you’ve recovered your breath, do the drills again.

The key to a successful speed and agility exercise is to start small. Try out the easiest drills first.

Then, slowly proceed to harder and longer drills. Don’t forget to perform a thorough warm up before you start your training.

PART 5: Power Training

The best athletes know their limits but try to push beyond them. After you’ve developed muscular strength, you need to outmuscle yourself.

Then, you need to transfer your strength to a game-speed power. The goal is to apply more force in short bursts as fast as possible.

This is the final phase of your training, so you need to be able to focus on it. The training should center on your whole body.

Your core strength and overall body muscle are your powerhouses. If you don’t hone them, you are at a great risk for injury.

Perform the power training three to four times per week to see results. 

Exercises that you can try for power training include Barbell or Dumbbell Bench, Barbell Parallel Squat, Total Body Plyo Push Up, Dumbbell Split Press, Bear Crawl Sled Pull, Lunge Jumps, Power Shrug, Kettle Swings, Dumbbell Alternating Row, and Depth Jump to 10-yard Sprint.

Change your power training program once in every three weeks so that your body will get used to adapting to stress. With periodical changes in your training, you will be able to continue growing.


You can structure your football strength and conditioning workouts according to your physical condition and needs.

The most important thing to remember is to not over fatigue yourself. Throughout your training program, be sure to give yourself time to rest.

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