FOOTBALL IN-SEASON TRAINING PLAN: DAY 1
DYNAMIC WARM-UP (5-10 MINUTES)
DYNAMIC/EXPLOSIVE
Exercise
Sets/Reps
Rest
Power clean
2-3x3
3-4 min.
STRENGTH TRAINING
Exercise
Tempo 1
2
3
4
Comments
Back squat
201
2-3x6
2-3x6
2-3x5
2x5
3-4 mins.
Chest supported row
211
3x6
3x6
3x5
2x5
120 s.
Single-leg RDL
201
2-3x8
2-3x8
2-3x6
2x6
90 s.
Ab wheel rollout
301
3x8
3x8
3x10
3x10
60 s.
SPEED AND AGILITY
Acceleration
Exercise
Band resisted acceleration (parallel stance,
backs)
Band resisted acceleration (prone start,
linemen)
Band resisted acceleration (split stance,
receivers, db’s)
Distance
Reps
15 yards
12
15 yards
12
15 yards
12
Rest
Lateral Change of Direction
Exercise
Distance
Reps
Single step deceleration + shuffle opposite
Single step deceleration sprint
+ 5 yards
+ 10 yards
10
10
MOBILITY
Exercise
Reps
Rocking ankle mobilization
Single leg supine bridge
Yoga push up
Supine leg whip
Bent-over thoracic spine rotation
Cradle walk to forward lunge
Walking Spiderman w/ overhead reach
Single leg SLDL walk
Alternating lateral lunge walk
8x/side
8x/side
6
5x/side
5x/side
5x/side
5x/side
5x/side
5x/side
COOL-DOWN (5-10 MINUTES)
FOOTBALL IN-SEASON TRAINING PLAN: DAY 2
DYNAMIC WARM-UP (5-10 MINUTES)
DYNAMIC/EXPLOSIVE
Exercise
Sets/Reps
Rest
Box jumps
2-3x5
90 s.-2 min.
STRENGTH TRAINING
Exercise
Tempo 1
2
3
4
Comments
Romanian deadlift
201
2-3x6
2-3x6
2-3x5
2x5
2-3 mins.
Bench press
201
2-3x6
2-3x6
2-3x5
2x5
2-3 min.
Split squat
201
2-3x8
2-3x8
2-3x6
2x6
90 s.
Half-kneeling cable
chop
4
3x8
3x8
3x10
3x10
60 s.
count
SPEED AND AGILITY
Change of Direction
Exercise
Single step deceleration
Single step deceleration with shuffle opposite
Single step deceleration with sprint
Distance
Reps
+ 5 yards
+ 10 yards
10
10
10
Rest
Acceleration
Exercise
Distance
Reps
Single foot forward acceleration (3 steps)
Prone acceleration
10 yards
10 yards
5 ea foot
5 ea foot
MOBILITY
Exercise
Reps
Rocking ankle mobilization
Single leg supine bridge
Yoga push up
Supine leg whip
Bent-over thoracic spine rotation
Cradle walk to forward lunge
Walking Spiderman w/ overhead reach
Single leg SLDL walk
Alternating lateral lunge walk
8x/side
8x/side
6
5x/side
5x/side
5x/side
5x/side
5x/side
5x/side
COOL-DOWN (5-10 MINUTES)
FOOTBALL OFF-SEASON TRAINING PLAN: DAY 1
DYNAMIC WARM-UP (5-10 MINUTES)
DYNAMIC/EXPLOSIVE
Exercise
Sets/Reps
Rest
Power clean
3x5
2-4 min.
STRENGTH TRAINING
Exercise
Tempo 1
2
3
4
Back squat
301
4x8
2x6
3x6
3x8
Comments
Rest
2-3
min.
RDL
301
3x8
3x8
2x6
3x6
90 s. 120 s.
Split squat
301
3x10
3x10
2x8
3x8
90 s.
Ball roll out
201
3x8
3x8
3x10
3x10
60 s.
SPEED AND AGILITY
Change of Direction
Exercise
Single step deceleration
Single step deceleration + shuffle opposite
Single step deceleration + sprint
Distance
Reps
+ 5 yards
+ 10 yards
10 ea way
10 ea way
12 ea way
Acceleration
Exercise
Distance
Reps
Single foot forward acceleration
Prone acceleration
10 yards
10 yards
5 ea foot
5 ea foot
Speed Development
Exercise
Distance
Reps
3-4-5 cone drill
Integrated Change of Direction
Exercise
Mirroring drills (visual cue, ball, etc.)
10
Distance
Reps
5 moves X 5
MOBILITY
Exercise
Reps
Wall hip flexor mobilization
Single leg supine bridge
Quadruped extension-rotation
Knee-break ankle mobilization
Stationary lateral lunge
Bowler squat
Reverse walking lunge w/ posterolateral reach
Walking Spiderman w/ hip lift & overhead reach
Wall T-spine dip
8x/side
8x/side
8x/side
8x/side
6x/side
8x/side
5x/side
5x/side
8
COOL-DOWN (5-10 MINUTES)
FOOTBALL OFF-SEASON TRAINING PLAN: DAY 2
DYNAMIC WARM-UP (5-10 MINUTES)
DYNAMIC/EXPLOSIVE
Exercise
Sets/Reps
Rest
Plyo push up
3x5
2 min.
STRENGTH TRAINING
Exercise
Tempo 1
2
3
4
Chest supported
row
311
4x10
2x8
3x8
Bench press
201
3x10
Comments
Rest
2-3
min.
3x8
3x8
2x6
3x6
2-3
min.
Face pull
211
3x10
3x10
2x8
3x8
90 s.
Prone I, T, Y on
incline
211
2x8
2x8
2x10
3x10
30 s.
External rotation
on knee
202
2x8
2x8
2x10
2x10
30 s.
Half-kneeling
cable chop
4
3x8
3x8
3x10
3x10
30 s.
count
SPEED AND AGILITY
Linear Change of Direction
Exercise
Shuffle step linear deceleration
Shuffle step linear deceleration w/ randomized
direction
Full speed linear deceleration w/ random
direction
Distance
Reps
10 ea way
10 ea way
10 yards
10
Agility Ladder
Exercise
Distance
Reps
In-n-out
Linear in-n-out
10 yards
10 yards
5
5
Speed Development
Exercise
Distance
Reps
3-4-5 cone drill
10
Acceleration
Exercise
Distance
Reps
Single foot forward acceleration
15 yards
5 ea foot
MOBILITY
Exercise
Reps
Wall hip flexor mobilization
Single leg supine bridge
Quadruped extension-rotation
Knee-break ankle mobilization
Stationary lateral lunge
Bowler squat
Reverse walking lunge w/ posterolateral reach
Walking Spiderman w/ hip lift & overhead reach
Wall T-spine dip
8x/side
8x/side
8x/side
8x/side
6x/side
8x/side
5x/side
5x/side
8
COOL-DOWN (5-10 MINUTES)
FOOTBALL OFF-SEASON TRAINING PLAN: DAY 3
DYNAMIC WARM-UP (5-10 MINUTES)
DYNAMIC/EXPLOSIVE
Exercise
Sets/Reps
Rest
Power snatch
3x5
2-4 min.
STRENGTH TRAINING
Exercise
Tempo 1
2
3
4
Conventional
deadlift
201
4x5
2x4
3x4
3x5
Comments
Rest
2-4
min.
DB step up
301
3x10
3x10
2x8
3x8
90 s.120 s.
Glute-ham raise
201
3x6
3x6
2x6
3x8
90 s. –
120 s.
Prone jackknife on
ball
301
3x8
3x8
3x10
3x10
90 s.
SPEED AND AGILITY
Acceleration
Exercise
Distance
Reps
Band resisted acceleration, parallel stance
Band resisted acceleration, prone start
15 yards
15 yards
10
10
Agility Ladder
Exercise
Distance
Reps
Band resisted in-n-out
Band resisted linear in-n-out
10 yards
10 yards
5
5
Speed Development
Exercise
Distance
Reps
3-4-5 cone drill
Integrated Change of Direction
Exercise
Mirroring drills (visual cue, ball, etc.)
12
Distance
Reps
5 moves X 5
MOBILITY
Exercise
Reps
Wall hip flexor mobilization
Single leg supine bridge
Quadruped extension-rotation
Knee-break ankle mobilization
Stationary lateral lunge
Bowler squat
Reverse walking lunge w/ posterolateral reach
Walking Spiderman w/ hip lift & overhead reach
Wall T-spine dip
8x/side
8x/side
8x/side
8x/side
6x/side
8x/side
5x/side
5x/side
8
COOL-DOWN (5-10 MINUTES)
FOOTBALL OFF-SEASON TRAINING PLAN: DAY 4
DYNAMIC WARM-UP (5-10 MINUTES)
DYNAMIC/EXPLOSIVE
Exercise
Sets/Reps
Rest
DB push press
3x5
2 min.
STRENGTH TRAINING
Exercise
Tempo 1
Chin up
311
2
3
4
Comments
3xAMAP 4xAMAP 2xAMAP 4xAMAP
Rest
2-3
min.
Push up (add
resistance prn)
201
3x10
3x10
2x8
3x8
2-3
min.
Prone row to
external rotation
4
2x8
2x8
2x10
2x10
30 s.
3x8
3x8
3x10
3x10
30 s.
count
Tall kneeling Pallof 4
press ISO
count
*AMAP=As many as possible
SPEED AND AGILITY
Change of Direction
Exercise
Single step deceleration
Single step deceleration with shuffle opposite
Single step deceleration with sprint
Distance
Reps
+ 5 yards
+ 10 yards
10
10
10
Acceleration
Exercise
Distance
Reps
Single foot forward acceleration (3 steps)
Prone acceleration
10 yards
10 yards
5 ea foot
5 ea foot
MOBILITY
Exercise
Reps
Wall hip flexor mobilization
Single leg supine bridge
Quadruped extension-rotation
Knee-break ankle mobilization
Stationary lateral lunge
Bowler squat
Reverse walking lunge w/ posterolateral reach
Walking Spiderman w/ hip lift & overhead reach
Wall T-spine dip
8x/side
8x/side
8x/side
8x/side
6x/side
8x/side
5x/side
5x/side
8
COOL-DOWN (5-10 MINUTES)