Strength and conditioning for football is an essential element for successful play. Football includes high stress components such as balance, stability, speed, change of speed, quick starts and stops, sudden change of direction, and often climate.

The unique aspect of football conditioning is the preparation for high-speed collisions. The difficulty is that only impact truly prepares one for impact, and is best prepared for on the field. This type of practice has risk for injury and may increase the overall wear on the body.

Aerobic Conditioning

The key to football conditioning is to perform the type of running that is done on the field. There are two ways to accomplish this:

• Participate in planned, controlled practice games.
• Run sprints of the same approximate distance and duration as you find in a game, including agility drills for change of direction.

Frequent stopping, starting and changing of direction can be a source of tremendous fatigue for athletes not properly conditioned. Therefore, be sure to add multidirectional movements such as backpedaling, shuffle steps, crossovers and reaction drills to the conditioning program.

Strength Training

Strength training in the off-season can be accomplished in four sessions a week, dividing between the upper and lower body.

Lower Body Strength Training

As far as the lower body portion of off-season training, it may be a good idea to devote one session to muscular development and the other to power and muscular inter-coordination. At the beginning of the program, devote the first session of the week to strength and the second to power and neural training with light loads to master technique. As the power and explosive exercises progress in load, switch and perform these exercises earlier in the week with the strength routine moving to the latter.

On strength days, use compound exercises such as squats, leg presses and lunges for 3-5 sets, progressing up to resistance loads that only allow for 6-10 repetitions. This type of training will help with the heavy pushing, driving and sprint work needed in most football positions. Power/neural training days will help with explosive movements such as cleans and snatches. Include balance-type and reaction-type exercises such as wobble-board squats, or reverse lunges off a stability disk and plyometric movements. These types of exercises are generally done with 4-6 sets with lower reps in order to master form and improve neural learning. Some light isolated work may also be added on this day with 2-3 sets at a lighter resistance for approximately 12-17 reps.

Upper Body Strength Training

The upper body should be trained with a general balance of pushing and pulling movements and the addition of a few explosive type movements. The typical number of sets ranges between 4 and 6, using 3-4 different exercises for each body part. Focus primarily on user-directed, multi-joint movements such as free weight exercises; they require more neural demand than isolated movements. Choose as many standing exercises with a variety of stances as possible.

Include integrated trunk work on all training days by selecting exercises that require trunk strength and stability such as pulling exercises in a standing, non-braced position. Occasionally perform pushing exercises with a resita-ball as opposed to a bench or machine. Isolated trunk movements may be added twice a week to either upper or lower body workouts. Examples include incline reverse trunk flexion and cable trunk rotation.

Disclaimer: The above training protocol/program is a general summary, designed to address the specific demands of the sport presented. Programs may be modified for individual needs. It is advised to consult with a trained professional strength coach or personal trainer if you are preparing for a highly competitive sport. As with any exercise program, consult your doctor before beginning.