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Football training session

Training Programs

Weekly Workouts

Football Strength

Build football-specific power

60 min3x per week
  • Front Squats: 4 sets x 6 reps
  • Push Press: 4 sets x 6 reps
  • Hang Cleans: 3 sets x 5 reps
  • Bulgarian Split Squats: 3 sets x 8 each
  • Medicine Ball Throws: 4 sets x 8

Football Speed

Improve acceleration and burst

45 min2x per week
  • 5-10-5 Drill: 6 reps
  • Hill Sprints: 8 x 20 yards
  • Resistance Band Sprints: 6 x 15 yards
  • L-Drill: 6 reps
  • Pro Agility Shuttle: 8 reps

Game Conditioning

Build football endurance

40 min2x per week
  • 100-Yard Conditioning: 10 reps
  • Position-Specific Drills: 15 min
  • Tempo Runs: 8 x 40 yards
  • Change of Direction: 12 reps
  • Explosive Starts: 10 reps

Position-Specific Drills

QB Development

QB Development

Master quarterback mechanics

  • 3-Step Drop Progression
  • Quick Release Training
  • Pocket Movement Drills
  • Read Progression Practice
  • Accuracy Challenge
Receiver Skills

Receiver Skills

Perfect route running and catches

  • Route Tree Practice
  • Sideline Awareness
  • Release Techniques
  • Contested Catch Drills
  • Hand-Eye Coordination
Defense Training

Defense Training

Enhance defensive reactions

  • Backpedal Technique
  • Break on Ball Drills
  • Tackle Circuit
  • Coverage Skills
  • Strip Ball Practice

Conditioning Programs

Pre-Season

8 weeks
Build baseline strength and conditioning
High Intensity
6 days/week

In-Season

12 weeks
Maintain peak performance
Moderate Intensity
4 days/week

Off-Season

16 weeks
Recovery and skill development
Low to Moderate Intensity
3 days/week