Scribd Logo
Upload

Welcome to Scribd!

  • 201 views

    Football Off-Season

    Uploaded by

    betsi ozuna
    This document outlines a 4-week off-season conditioning program for football with 3 days of exercises per week. Each week introduces more advanced exercises and increases volume, such as adding an extra set or repetition. The workouts include speed, agility, plyometric and bodyweight exercises performed in circuits with limited rest to improve conditioning. The goal is to progressively challenge the body and prepare athletes for the upcoming season.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Football Off-Season

    Uploaded by

    betsi ozuna
    201 views8 pages
    This document outlines a 4-week off-season conditioning program for football with 3 days of exercises per week. Each week introduces more advanced exercises and increases volume, such as adding an extra set or repetition. The workouts include speed, agility, plyometric and bodyweight exercises performed in circuits with limited rest to improve conditioning. The goal is to progressively challenge the body and prepare athletes for the upcoming season.

    Original Description:

    off season football training

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 4-week off-season conditioning program for football with 3 days of exercises per week. Each week introduces more advanced exercises and increases volume, such as adding an extra set or repetition. The workouts include speed, agility, plyometric and bodyweight exercises performed in circuits with limited rest to improve conditioning. The goal is to progressively challenge the body and prepare athletes for the upcoming season.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    201 views8 pages

    Football Off-Season

    Uploaded by

    betsi ozuna
    This document outlines a 4-week off-season conditioning program for football with 3 days of exercises per week. Each week introduces more advanced exercises and increases volume, such as adding an extra set or repetition. The workouts include speed, agility, plyometric and bodyweight exercises performed in circuits with limited rest to improve conditioning. The goal is to progressively challenge the body and prepare athletes for the upcoming season.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 8
    At a glance
    Powered by AI
    The document outlines an 8-week football off-season conditioning program, with exercises, sets, reps, and rest periods listed for each day and week.

    The goals of the conditioning program are to improve speed, agility, strength, and endurance through exercises like sprints, shuttles, drills, and bodyweight circuits.

    The conditioning program progresses over the weeks by increasing the number of sets and reps of exercises on day 1 and increasing the duration of tempo runs on day 3. The intensity of circuits on day 2 also increases from weeks 1-2 to weeks 3-8.

    CONDITIONING 1

    WEEK

    Day 1

    FOOTBALL
    O FF-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Pro Agility Shuttle 2 each direction 1 2 min.

    L-Drill 2 each direction 1 2 min.

    Sprint-to-Shuffle 2 each direction 15 yards + 10 yards 2 min.

    Sprints 2 40 yards 2 min.

    Sprints 2 50 yards 2 min.

    Sprints 2 60 yards 2 min.

    Day 2

    Perform the circuited exercises consecutively.

    Exercise Sets Reps Rest

    Circuit 1

    Sprint 1 20 yards 20 sec.

    Shuffle 1 20 yards 20 sec.

    Backpedal to Sprint 1 10 yards + 15 yards 20 sec.

    Speed Squats 1 20 1 min.

    Circuit 2

    High Knees 1 20 yards 20 sec.

    Backpedal 1 20 yards 20 sec.

    Shuffle to Sprint 1 20 yards each direction 20 sec.

    Explosive Reverse Lunge 1 10 each leg 1 min.

    Circuit 3

    Shuttle 1 30 yards 20 sec.

    Lateral Skip 1 20 yards each direction 20 sec.

    Backpedal to Sprint 1 10 yards + 15 yards 20 sec.

    Speed Squats 1 20 1 min.

    Day 3

    Exercise Sets Reps Rest

    Tempo Run 1 10 min. x 40 yards Walk back to start

    #170122 (1/17)
    CONDITIONING 2
    WEEK

    Day 1

    FOOTBALL
    O FF-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Pro Agility Shuttle 2 each direction 1 2 min.

    L-Drill 2 each direction 1 2 min.

    Sprint-to-Shuffle 2 each direction 15 yards + 10 yards 2 min.

    Sprints 2 40 yards 2 min.

    Sprints 2 50 yards 2 min.

    Sprints 2 60 yards 2 min.

    Day 2

    Perform the circuited exercises consecutively with no rest between exercises and 30 sec.
    rest between sets.

    Exercise Sets Reps Rest

    Circuit 1

    Sprint (80%) 2 30 sec. -

    Bodyweight Squat 2 12 -

    Dead Bug 2 10 each side 30 sec.

    Circuit 2

    Sprint (80%) 2 30 sec. -

    Spiderman Push-Ups 2 8-10 each side -

    Bird Dog 2 10 each side 30 sec.

    Circuit 3

    Sprint (80%) 2 30 sec. -

    Alternating Reverse Lunge 2 10 each side -

    Plank Shoulder Taps 2 10 each side 30 sec.

    Day 3

    Exercise Sets Reps Rest

    Tempo Run 1 10 min. x 40 yards Walk back to start

    #170122 (1/17)
    CONDITIONING 3
    WEEK

    Day 1

    FOOTBALL
    O FF-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Pro Agility Shuttle 2 each direction 1 2 min.

    L-Drill 2 each direction 1 2 min.

    Sprint-to-Shuffle 2 each direction 15 yards + 10 yards 2 min.

    Sprints 3 40 yards 2 min.

    Sprints 3 50 yards 2 min.

    Sprints 3 60 yards 2 min.

    Day 2

    Perform the circuited exercises consecutively.

    Exercise Sets Reps Rest

    Circuit 1

    Sprint 1 20 yards 20 sec.

    Shuffle 1 20 yards 20 sec.

    Backpedal to Sprint 1 10 yards + 15 yards 20 sec.

    Speed Squats 1 20 1 min.

    Circuit 2

    High Knees 1 20 yards 20 sec.

    Backpedal 1 20 yards 20 sec.

    Shuffle to Sprint 1 20 yards each direction 20 sec.

    Explosive Reverse Lunge 1 10 each leg 1 min.

    Circuit 3

    Shuttle 1 30 yards 20 sec.

    Lateral Skip 1 20 yards each direction 20 sec.

    Backpedal to Sprint 1 10 yards + 15 yards 20 sec.

    Speed Squats 1 20 1 min.

    Day 3

    Exercise Sets Reps Rest

    Tempo Run 1 10 min. 40 yards Walk back to start

    #170122 (1/17)
    CONDITIONING 4
    WEEK

    Day 1

    FOOTBALL
    O FF-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Pro Agility Shuttle 3 each direction 1 2 min.

    L-Drill 3 each direction 1 2 min.

    Sprint-to-Shuffle 3 each direction 15 yards + 10 yards 2 min.

    Sprints 2 40 yards 2 min.

    Sprints 2 50 yards 2 min.

    Sprints 2 60 yards 2 min.

    Day 2

    Perform the circuited exercises consecutively with no rest between exercises and 30 sec.
    rest between sets.

    Exercise Sets Reps Rest

    Circuit 1

    Sprint (80%) 2 30 sec. -

    Bodyweight Squat 2 12 -

    Dead Bug 2 10 each side 30 sec.

    Circuit 2

    Sprint (80%) 2 30 sec. -

    Spiderman Push-Ups 2 8-10 each side -

    Bird Dog 2 10 each side 30 sec.

    Circuit 3

    Sprint (80%) 2 30 sec. -

    Alternating Reverse Lunge 2 10 each side -

    Plank Shoulder Taps 2 10 each side 30 sec.

    Day 3

    Exercise Sets Reps Rest

    Tempo Run 1 12 min. x 40 yards Walk back to start

    #170122 (1/17)
    CONDITIONING 5
    WEEK

    Day 1

    FOOTBALL
    O FF-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Pro Agility Shuttle 2 each direction 1 2 min.

    L-Drill 2 each direction 1 2 min.

    Sprint-to-Shuffle 2 each direction 15 yards + 10 yards 2 min.

    Sprints 3 40 yards 2 min.

    Sprints 3 50 yards 2 min.

    Sprints 3 60 yards 2 min.

    Day 2

    Perform the circuited exercises consecutively.

    Exercise Sets Reps Rest

    Circuit 1

    Sprint 2 20 yards 20 sec.

    Shuffle 2 20 yards 20 sec.

    Backpedal to Sprint 2 10 yards + 15 yards 20 sec.

    Speed Squats 2 20 1 min.

    Circuit 2

    High Knees 2 20 yards 20 sec.

    Backpedal 2 20 yards 20 sec.

    Shuffle to Sprint 2 20 yards each direction 20 sec.

    Explosive Reverse Lunge 2 10 each leg 1 min.

    Circuit 3

    Shuttle 2 30 yards 20 sec.

    Lateral Skip 2 20 yards each direction 20 sec.

    Backpedal to Sprint 2 10 yards + 15 yards 20 sec.

    Speed Squats 2 20 1 min.

    Day 3

    Exercise Sets Reps Rest

    Tempo Run 1 12 min. x 40 yards Walk back to start

    #170122 (1/17)
    CONDITIONING 6
    WEEK

    Day 1

    FOOTBALL
    O FF-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Pro Agility Shuttle 3 each direction 1 2 min.

    L-Drill 3 each direction 1 2 min.

    Sprint-to-Shuffle 3 each direction 15 yards + 10 yards 2 min.

    Sprints 2 40 yards 2 min.

    Sprints 2 50 yards 2 min.

    Sprints 2 60 yards 2 min.

    Day 2

    Perform the circuited exercises consecutively with no rest between exercises and 30 sec.
    rest between sets.

    Exercise Sets Reps Rest

    Circuit 1

    Sprint (80%) 3 30 sec. -

    Bodyweight Squat 3 12 -

    Dead Bug 3 10 each side 30 sec.

    Circuit 2

    Sprint (80%) 3 30 sec. -

    Spiderman Push-Ups 3 8-10 each side -

    Bird Dog 3 10 each side 30 sec.

    Circuit 3

    Sprint (80%) 3 30 sec. -

    Alternating Reverse Lunge 3 10 each side -

    Plank Shoulder Taps 3 10 each side 30 sec.

    Day 3

    Exercise Sets Reps Rest

    Tempo Run 1 14 min. x 40 yards Walk back to start

    #170122 (1/17)
    CONDITIONING 7
    WEEK

    Day 1

    FOOTBALL
    O FF-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Pro Agility Shuttle 2 each direction 1 2 min.

    L-Drill 3 each direction 1 2 min.

    Sprint-to-Shuffle 3 each direction 15 yards + 10 yards 2 min.

    Sprints 3 40 yards 2 min.

    Sprints 3 50 yards 2 min.

    Sprints 3 60 yards 2 min.

    Day 2

    Perform the circuited exercises consecutively.

    Exercise Sets Reps Rest

    Circuit 1

    Sprint 2 20 yards 20 sec.

    Shuffle 2 20 yards 20 sec.

    Backpedal to Sprint 2 10 yards + 15 yards 20 sec.

    Speed Squats 2 20 1 min.

    Circuit 2

    High Knees 2 20 yards 20 sec.

    Backpedal 2 20 yards 20 sec.

    Shuffle to Sprint 2 20 yards each direction 20 sec.

    Explosive Reverse Lunge 2 10 each leg 1 min.

    Circuit 3

    Shuttle 2 30 yards 20 sec.

    Lateral Skip 2 20 yards each direction 20 sec.

    Backpedal to Sprint 2 10 yards + 15 yards 20 sec.

    Speed Squats 2 20 1 min.

    Day 3

    Exercise Sets Reps Rest

    Tempo Run 1 14 min. x 40 yards Walk back to start

    #170122 (1/17)
    CONDITIONING 8
    WEEK

    Day 1

    FOOTBALL
    O FF-SEASO N CO N DI T I O N I N G
    Exercise Sets Reps Rest

    Pro Agility Shuttle 3 each direction 1 2 min.

    L-Drill 3 each direction 1 2 min.

    Sprint-to-Shuffle 3 each direction 15 yards + 10 yards 2 min.

    Sprints 3 40 yards 2 min.

    Sprints 3 50 yards 2 min.

    Sprints 3 60 yards 2 min.

    Day 2

    Perform the circuited exercises consecutively with no rest between exercises and 30 sec.
    rest between sets.

    Exercise Sets Reps Rest

    Circuit 1

    Sprint (80%) 3 30 sec. -

    Bodyweight Squat 3 12 -

    Dead Bug 3 10 each side 30 sec.

    Circuit 2

    Sprint (80%) 3 30 sec. -

    Spiderman Push-Ups 3 8-10 each side -

    Bird Dog 3 10 each side 30 sec.

    Circuit 3

    Sprint (80%) 3 30 sec. -

    Alternating Reverse Lunge 3 10 each side -

    Plank Shoulder Taps 3 10 each side 30 sec.

    Day 3

    Exercise Sets Reps Rest

    Tempo Run 1 14 min. x 40 yards Walk back to start

    #170122 (1/17)

    You might also like