Advertisement

How do I get in condition for football?

Getting in condition for football is best achieved by using a progression of exercise from post-season, through off-season and pre-season. It's always a wise policy to be moderately physically fit entering into any football specific conditioning regimen. If you are suffering from nagging injuries from the previous season, a post-season conditioning program will start with corrective exercise training. Corrective exercise training helps to restore joint range of motion, joint stability, and overall quality of movement. Corrective exercise training typically involves specific stretching techniques and low intensity strengthening exercises that help improve overall posture and joint mechanics, restoring the body to proper balance. After corrective exercise training, an off-season program should focus on improving physical fitness such as increasing aerobic endurance, muscular endurance, and core strength. Typically start with light/moderate weights (50-70% intensity) and high repetitions (12-20). The focus in the beginning of the program should be to help to create joint stability, balance, and coordinated movement. This type of program should last a few weeks. It is important to note that all exercises must be performed with perfect form or otherwise you should regress the exercise to something simpler. The next few weeks you should increase the intensity of the workouts with heavier weights, enhancing overall strength and muscle growth, and introduce interval training as part of your cardio program. The last few weeks of the off-season program should focus on speed and power, incorporating fast explosive weight lifting movements, sprinting and agility drills. After the off-season, a pre-season workout should be less intense to accommodate your time on the football field. Your pre-season and in-season workouts should focus on trying to maintain your current level of fitness, strength and power.

Continue Learning about Football

What are good cues to teach the common athletic position?
National Academy of Sports MedicineNational Academy of Sports Medicine
Follow this checklist from toe to head to learn the key points to a great athletic stance that will ...
More Answers
What energy systems am I using when playing football?
National Academy of Sports MedicineNational Academy of Sports Medicine
The energy system demands of a football game as whole are aerobic for the most part. This is due...
More Answers
What is the proper way to tackle?
National Athletic Trainers' AssociationNational Athletic Trainers' Association
Proper tackling techniques include making sure that the person tackling sees what he is tackling. Al...
More Answers
How are football helmets tested for safety?
National Athletic Trainers' AssociationNational Athletic Trainers' Association
Football helmets are tested by mounting a football helmet on a synthetic head model and dropping...
More Answers

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.