Football season is one of the most anticipated times of the year. While fans eagerly awaited the first kickoff, players worked tirelessly to practice and perfect their skill in specific areas, like speed, strength, agility, and total-body power.
Get a taste of what life is like on the gridiron with this football-inspired conditioning circuit.
For this routine you will be competing against yourself with the end goal of improving your time. Complete this workout three times a week for four weeks. Record your times and compare them to track your progress. Your final time should be an improvement from your initial recorded time.
You will need a timer and distance markers like cones, weights or blocks.
60-second warm-up. Jog in place while your arms swing from a wide open stretch to a folded arm body hug.
Pro test: 40-yard dash
This explosive exercise evaluates speed, acceleration, and endurance. This drill is an all-out, maximum-effort assessment that is highly valued by scouts.
Your test: abbreviated dash
One of the best ways to improve your speed is to practice sprint intervals. Since many of us do not have access to a football field, this drill can be performed from the convenience of your sidewalk, street, or backyard.
Set up three distance markers in a straight line five yards apart. Start at the first marker, set your watch and sprint to the last marker. Do this three times, recording your time with each run.
Pro test: three-cone shuttle drill
Agility is an important aspect of football. For plays to be successful, athletes need fast feet to conquer tight turns and precise pivots. The three-cone shuttle drill is designed to test the level of control athletes have when their body briskly shifts directions.
Your test: sweeping shuttle run
- Set your stopwatch and run in a straight line from the first marker to the last. Then quickly and carefully jog backward to the starting position.
- Now serpentine your way around the three objects there and back. Stop the clock and record your time.
Pro test: vertical jump
Lower body strength powers players up and down the field. Not only do athletes need superior sprinting skill, they also must master vertical jumps to catch passes. The vertical jump test helps scouts assess players' ability to rise above their opponents.
Your test: jump squats
- Stand tall with your feet hip-width apart. Set your stopwatch for 30 seconds.
- Hinge back at your hips and extend your arms overhead.
- Simultaneously swing through your arms and explosively jump off the balls of your feet, trying to land softly with each repetition. Record how many jump squats you can properly perform in 30 seconds.
If you want a winning body, you have to train like a champ.