Credit to www.sportspecific.com

Football Conditioning Program

This program is to be completed starting 8 weeks before the beginning of the season.

Phase 1 (4 weeks)

Monday

300 yard shuttle 6 reps

Rest: 1:30 between reps Lineman should be able to complete in under 65 seconds and skill positions under 55 seconds.

Wednesday

Suicides (shuttle run) 4 reps

5-10-15-20 Rest: 2 min between reps

40 yard sprint 5 reps Rest: walk back to starting line

30 yard sprint 5 reps Rest: walk back to starting line

20 yard sprint 5 reps Rest: walk back to starting line

10 yard sprint 5 reps Rest: walk back to starting line

Friday

100 yard shuttle run 7 reps 25 yard intervals. Down, back down, back Rest: 1 min

Phase 2 (4 weeks)

Monday

300 yard shuttle 6 reps

Rest: 1:30 between reps Lineman should be able to complete in under 65 seconds and skill positions under 55 seconds.

Four Corner Drill 6 reps Rest: 30 sec

Set up cones 10yds apart to form a square. Start at cone A going toward cone B. Sprint full speed to cone B and once at cone B pivot 180 degrees and change to a shuffle facing into the square. Now shuffle to cone C and then change to a carrioca facing into the square. Carrioca to cone D and change to a back-pedal to finish at cone A.

Wednesday

Suicides (shuttle run) 6 reps

5-10-15-21 Rest: 2 min between reps

Lying Start Sprints
Athlete starts from a lying position on your back at starting line At the sound of the coach or partner, the athlete quickly gets up and sprints at 100% effort until completing the required distance. Complete each sprint below in the lying start position.

40 yard sprint 6 reps Rest: walk back to starting line

30 yard sprint 6 reps Rest: walk back to starting line

20 yard sprint 6 reps Rest: walk back to starting line

10 yard sprint 6 reps Rest: walk back to starting line

Friday

100 yard shuttle run 7 reps 25 yard intervals. Down, back down, back Rest: 1 min

Change of Direction Sprint 10 reps Rest: walk back to starting line

Start at starting line and sprint for 15 yards, then while running pivot into a backpedal and sprint backwards for another 15 yards. Pivot again and sprint forward for 15 yards and then finish with a pivot and backpedal sprint 15 yards.

Sprint Backpedal Sprint Backpedal