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Football Sample Workout

Football requires strength and speed. Our programs are designed by our leading sports performance coaches to foster those exact skills. Below is an example football strength and conditioning workout program.

Warm up

  • Jog, lateral shuffle, grapevine 2x30yd ea
  • Walking Lunges, Alternating Side Lunges x15 yd ea
  • Walkout Pushups x 5
  • ½ Kneeling Resisted Open Books x10
  • Resisted Side Stepping/Monster ways x 30yd ea


2-6 sets, <6 reps, 2-5 minutes rest

  • Barbell Reverse Lunge
  • Dumbbell Thruster
  • Cable Row in Squat Position
  • Landmine Lunge into Rotational Press


2 x 30s ea:

  • Quad Stretch
  • Hamstring stretch
  • Figure 4 Stretch
  • Cross Body Shoulder Stretch
  • Overhead Triceps Stretch
  • Wall Chest Stretch

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