Football is a series of short, explosive plays with rest between them, so conditioning should build repeat-sprint ability while agility drills sharpen cutting and change of direction.
Agility drills
| Drill | Focus |
|---|---|
| Pro agility (5-10-5) | Lateral change of direction |
| Three-cone (L) drill | Cutting and bending around cones |
| Ladder patterns | Foot speed |
| W-drill for DBs | Backpedal and break |
| Bag shuffles | Linebacker and lineman footwork |
Endurance and conditioning
| Workout | Setup |
|---|---|
| Tempo runs | Run the length of the field at about 70% speed, walk back; 10 to 16 reps |
| Repeat sprints | 10 to 40 yard sprints with 25 to 40 s rest, mimicking play-clock timing |
| Gassers | Width of the field and back, twice; used carefully as a test |
Tips
- Do agility work when fresh, before conditioning.
- Build conditioning gradually before preseason, especially in heat.
- Hydrate well and follow heat-safety guidelines.
General information only; follow guidance from qualified coaches and medical staff.
Frequently asked questions
What is the best conditioning for football?
Short repeated sprints with rest intervals similar to games.
How often should I do agility drills?
Two or three times a week.
Are long runs useful?
Some aerobic base helps, but sprint intervals are more specific.
