Importance of Football Workouts


Football, known for its blend of athleticism and strategy, demands players to be in peak physical condition. To excel in this sport, tailored workouts focusing on various aspects of fitness are crucial.

football workouts

This guide offers a comprehensive look at football workouts, detailing a week-long plan to optimize performance on the field. By combining strength, explosivity, agility, and more, these workouts are designed to enhance every aspect of a football player’s game.

Football workouts are essential because they directly impact a player’s performance on the field. These routines enhance strength, speed, agility, and overall fitness, which are crucial for executing plays effectively.

Regular football workouts reduce injury risk, improve game endurance, and enable players to handle the physical demands of the sport, making them indispensable for any serious football player.

Week Plan for Football Workout:

So what does an NFL workout routine look like? While it differs from person to person, here are the most comprehensive football workouts for youth and adults alike.

This week-long football workout plan is structured to target different aspects of fitness including football gym workout upper body and lower body. Each day of workout ensures a balanced approach to training.

Monday – Upper Body:

Upper body strength is crucial for football players, enhancing tackling, blocking, and ball handling. The focus is on exercises like the Bench Press and Dumbbell Row, which build chest, arm, and back muscles.

Tuesday – Lower Body:

Lower body strength is vital for football players, impacting running speed, jumping power, and stability. Workouts such as Box Squats and Bulgarian Split Squats are incorporated, focusing on the quadriceps, hamstrings, and gluteal muscles.

Wednesday – Explosivity:

Football plays last between 5 to 20 seconds max. In these golden moments, the player has to show their best. Explosivity is key in football for quick bursts of speed and power.

Thursday – Plyometrics:

Plyometrics training enhances a player’s ability to perform high-intensity movements with speed and power. Exercises like Box Jumps and Burpees with Pushup focus on increasing the explosive strength and agility necessary for jumping, sprinting, and quick directional changes on the field.

Friday – Cardio:

Cardiovascular fitness is essential for sustained performance and endurance in football. This day’s workout involves activities like running, cycling, or swimming, aimed at improving heart and lung capacity.

Saturday – Speed and Agility:

Speed and agility training sharpens a football player’s ability to make quick, precise movements. Drills like 3-Hurdle Drill and Lateral Bound are included, focusing on enhancing a player’s quickness and coordination.

Sunday – Rest:

Rest is as important as training in any fitness regimen. This day is dedicated to recovery, allowing the body to repair and strengthen itself after a week of intense workouts.

Day 1 – Upper Body Strength Workouts

Bench Press:

Importance: The bench press is a key workout for developing upper body strength, especially in the chest, shoulders, and triceps. It’s crucial for football players as it enhances the ability to push and block opponents effectively.

Drill: Lie flat on a bench, and grip the barbell with hands positioned slightly beyond the width of the shoulders. Bring the barbell down to chest height, then push it upward until your arms are straight.

Sets/Reps: 4 sets of 6-8 reps.

Neutral-Grip Floor Press:

Importance: This exercise targets the triceps and chest muscles with an emphasis on stability and control. It’s beneficial for improving the strength required in throwing and tackling movements.

Drill: Lie on the floor with dumbbells in each hand, with palms facing one another. Push the weights up until your arms are fully extended, then lower them back down slowly.

Sets/Reps: 3 sets of 8-10 reps.

Dumbbell Row:

The dumbbell row strengthens the upper back and biceps, which are essential for effective ball handling and maintaining a strong defensive posture.

Drill: Lean forward with one hand and knee on a bench for support. With the other hand, lift a dumbbell towards your hip, keep your elbow near your body, and then lower it back down.

Sets/Reps: 4 sets of 6-8 reps per side.

Seated Dumbbell Lateral Raise:

This exercise enhances shoulder stability and strength, important for movements like catching and overhead throwing in football.

Drill: Sit upright on a bench, and hold dumbbells at your sides. Lift the weights out to the sides until your arms are parallel to the floor, then bring them back down.

Sets/Reps: 3 sets of 10-12 reps.

Seated Dumbbell Clean:

It focuses on the upper back and shoulders, improving the explosive power needed for quick, dynamic movements.

Drill: Sit on a bench with dumbbells at your sides. Rapidly lift the dumbbells while rotating your wrists, so palms face forward at shoulder height, then lower back down

Sets/Reps: 3 sets of 8-10 reps.

Zottman Curl:

This exercise targets the biceps and forearms, crucial for grip strength which is vital in ball handling and tackling.

Drill: Stand with dumbbells in each hand, with palms facing forwards. Curl the weights up, rotate your wrists at the top so palms face down, and lower the weights back.

Sets/Reps: 3 sets of 8-10 reps.

Day 2 – Lower Body Strength Workouts

Box Squat:

The box squat specifically targets the glutes and hamstrings, essential for explosive power in jumping and sprinting. It also helps in improving squat technique and depth.

Drill: Position yourself in front of a box or bench. Squat down until your buttocks touch the box, then propel yourself back up to a standing stance.

Sets/Reps: 4 sets of 6-8 reps.

Bulgarian Split Squat:

This exercise is highly beneficial for building unilateral strength and balance. It targets the quadriceps and glutes, while also engaging the core for stability, which is vital for maintaining balance and control on the field.

Drill: Stand lunge-length in front of a bench. Position one foot behind you on the bench. Lower your body until it reaches your front thigh is parallel to the floor, then push back up.

Sets/Reps: 3 sets of 8-10 reps per leg.

Barbell Back Squat:

The barbell back squat is a comprehensive lower body workout, strengthening the quadriceps, hamstrings, glutes, and lower back. It’s foundational for building overall leg strength and endurance, crucial for a football player’s running and tackling abilities.

Drill: With a barbell positioned on your upper back, squat down while keeping your back straight, then drive back up to standing.

Sets/Reps: 4 sets of 6-8 reps.

Weighted Back Extension:

This exercise fortifies the lower back, hamstrings, and gluteal muscles. It’s important for football players as it helps prevent lower back injuries and improves posture during gameplay.

Drill: Using a back extension bench, hold a weight to your chest. Bend forward at your waist, then raise your upper body until it aligns with your lower body.

Sets/Reps: 3 sets of 10-12 reps.

Front Squat:

The front squat primarily targets the quadriceps and also engages the core. It’s beneficial for improving overall leg strength and stability, especially in movements that require forward propulsion.

Drill: With a barbell resting on your front shoulders, squat down while keeping your elbows up and back straight, then rise back up.

Sets/Reps: 4 sets of 6-8 reps.

Dumbbell Side Bend:

This exercise zeroes in on the oblique muscles, which play a vital role in rotational movements and lateral stability in football.

Drill: Stand with your feet shoulder-width apart, clutching a dumbbell in one hand. Bend to the side with the dumbbell, then return to the upright position.

Sets/Reps: 3 sets of 12-15 reps per side.

Sprinter Situp:

This exercise mimics the motion of sprinting, engaging the core and hip flexors. It’s beneficial for enhancing the explosive power and coordination needed in running.

Drill: Lie on your back with your legs straight. Sit up quickly while driving one knee towards your chest, then lower back down and repeat with the other knee.

Sets/Reps: 3 sets of 10-12 reps per side.

Weighted Sprints:

Weighted sprints improve explosive speed and power in the legs. This is crucial for football players as it enhances their ability to quickly accelerate and chase down opponents or the ball.

Drill: Sprint a short distance (e.g., 20-30 meters) while wearing a weighted vest or pulling a weighted sled.

Sets/Reps: 4-6 sprints, with full recovery between sprints.

Calf Raises:

Calf raises are crucial for strengthening the calf muscles, which are vital for explosive movements such as sprinting and jumping in football. Strong calves contribute to better stability, agility, and injury prevention.

Drill: Stand on the edge of a step or platform with your heels extending off the edge. Push up onto your tiptoes, then lower back down past the level of the step for a full range of motion.

Sets/Reps: 4 sets of 12-15 reps. For added difficulty, this can be done with weights or on one leg at a time.

Day 3 – Full Body Explosive Strength

Plyo Pushup:

Importance: Plyo pushups are great for developing explosive upper-body strength. This is critical for football players for actions like powerful blocking and quick changes in arm positioning.

Drill: Start in a regular pushup position. Lower yourself to the ground, then forcefully push up, propelling your hands off the ground. Land softly and repeat.

Sets/Reps: 3 sets of 6-10 reps.


Importance: Chin-ups are essential for strengthening the upper back, biceps, and grip, which are crucial for grappling and holding onto the ball.

Drill: Grip a pull-up bar with palms facing you. Pull yourself up until your chin is above the bar, then gradually lower yourself back down.

Sets/Reps: 3 sets of as many reps as possible (AMRAP).

Incline Dumbbell Bench Press:

Importance: This exercise targets the upper chest and front shoulders, enhancing the ability to push opponents and perform overhead throws.

Drill: Lie on an incline bench with dumbbells in each hand at shoulder level. Press the weights upwards, then lower them back down.

Sets/Reps: 4 sets of 6-8 reps.

Face Pull:

Importance: The face pull exercise is crucial for shoulder health and strengthening the rear deltoids and upper back, providing better balance in the upper body muscles.

Drill: Attach a rope to a cable machine at eye level. Pull the rope toward your face, maintaining a separation between your hands and keeping your elbows high, then return to the starting position.

Sets/Reps: 3 sets of 12-15 reps.


Importance: Shrugs strengthen the trapezius muscles in the upper back and neck, important for supporting the shoulder structure and enhancing overall upper body strength.

Drill: Stand with your feet shoulder-width apart, gripping dumbbells at your sides. Lift your shoulders up towards your ears, then lower them back down.

Sets/Reps: 3 sets of 12-15 reps.

Hammer Curl:

Importance: This exercise targets the biceps and forearms, improving grip and arm strength, which are vital for ball handling and physical confrontations on the field.

Drill: Stand with dumbbells at your sides, palms facing each other. Curl the weights towards your shoulders, then lower them back down.

Sets/Reps: 3 sets of 10-12 reps.

Box Jumps:

Importance: Box jumps are excellent for developing lower body explosiveness and power, critical for jumping, sprinting, and sudden directional changes in football.

Drill: Position yourself in front of a sturdy box or platform. Jump onto the box with both feet, then step back down and repeat.

Sets/Reps: 3 sets of 8-10 reps.


Importance: The snatch is a full-body explosive movement that improves overall power and coordination. It’s particularly useful for enhancing the explosive strength needed for tackling, jumping, and sprinting.

Drill: From a squatting position, lift a barbell from the ground to overhead in one smooth, explosive motion, then lower it back down.

Sets/Reps: 4 sets of 4-6 reps.

Day 4 – Plyometrics Workout

Pop Squats:

Importance: Pop squats develop lower body explosiveness and endurance, essential for quick movements like jumping and sudden changes in direction on the football field.

Drill: Start in a standing position, squat down, then explosively jump up, clapping your feet together in mid-air before landing back in a squat position.

Sets/Reps: 3 sets of 10-15 reps.

Forward Jumps:

Importance: Forward jumps improve forward explosive power, critical for sprints and leaps to catch or intercept the ball. They also strengthen the leg muscles and enhance overall balance.

Drill: Stand with feet shoulder-width apart. Squat slightly, then leap forward as far as you can, landing gently on both feet. Turn around and repeat.

Sets/Reps: 3 sets of 6-10 jumps.

One Leg Jumps:

Importance: One-leg jumps to focus on unilateral explosive power, crucial for situations where players need to push off one leg for a sudden burst of speed or a directional change.

Drill: Stand on one leg, perform a slight squat, then jump forward, landing on the same leg. Alternate legs after each set.

Sets/Reps: 3 sets of 6-8 jumps per leg.

Box Jumps:

Importance: Box jumps are excellent for building explosive leg power and improving vertical jump ability, which is vital for headers and leaping catches in football.

Drill: Stand in front of a box or raised platform. Squat slightly, then spring onto the box using both feet. Step back down and repeat.

Sets/Reps: 4 sets of 8-10 jumps.

Burpees with Pushups:

Importance: This full-body exercise enhances cardiovascular endurance, total body strength, and explosiveness. It’s particularly beneficial for maintaining high energy levels throughout a football match.

Drill: Begin in a standing position, lower into a squat, place your hands on the ground, and kick your feet back into a pushup position. Do a pushup, then jump your feet back to your hands and explosively leap into the air.

Sets/Reps: 3 sets of 8-12 reps.

Day 5 – Steady State Cardio Training

Steady-state cardio is a fundamental aspect of a football player’s fitness regimen. It involves maintaining a consistent, moderate level of effort for an extended period. This form of cardio training is excellent for building aerobic endurance, improving heart and lung health, and increasing overall stamina.

You should do one of these workouts below:

Long-Distance Running:

Activity: Jog at a consistent, moderate pace. Focus on maintaining a steady heart rate and breathing pattern.

Duration: 30-60 minutes, depending on fitness level.


Activity: Cycle at a steady pace, either outdoors or on a stationary bike. The resistance should be moderate, allowing for prolonged effort.

Duration: 30-60 minutes.

Day 6 – Speed and Agility Training

Speed and Agility Workouts:

Speed and agility training improves the ability to quickly change direction, accelerate, and decelerate, all while maintaining control and balance.

Here are some recommended drills to dive in:

3-Hurdle Drill:

Drill: Set up three hurdles in a straight line with about 2 feet between each. Sprint towards the hurdles, quickly stepping over each without touching them, focusing on fast and light footwork.

Sets/Reps: 4 sets of 5 reps, with a brief rest between sets.

Box Blast:

Drill: Stand in front of a low box or platform. Explode upwards and forwards onto the box, landing with both feet, then step back down and repeat.

Sets/Reps: 4 sets of 6-8 reps.

Lateral Bound:

Drill: Stand on one leg, then explosively jump to the side, landing on the opposite leg. Maintain balance upon landing before jumping back to the other side.

Sets/Reps: 3 sets of 8-10 reps on each leg.

Base Rotations:

Drill: Stand with your feet wider than shoulder-width apart. Rotate your upper body and hips quickly from side to side while keeping your feet planted.

Sets/Reps: 3 sets of 15-20 rotations each side.

Single-Leg Hurdle Hop:

Drill: Set up a series of low hurdles. Hop over each hurdle on one leg, maintaining balance and control. Alternate legs after each set.

Sets/Reps: 3 sets of 6-8 hops per leg.

Ankle Jump:

Drill: Stand with feet shoulder-width apart. Using only your ankles, perform small, rapid jumps while keeping the rest of your body still.

Sets/Reps: 4 sets of 20-30 seconds.

Shuttle Runs:

Drill: Set two markers about 20 meters apart. Sprint from one marker to the other, touch the ground and sprint back to the starting point.

Sets/Reps: 5 sets, with a brief rest between each set.

Day 7 – Rest to Recover

A good rest is as important as working out. Period. Rest and recovery are crucial for any intensive training program, especially in a physically demanding sport like football.

This day is dedicated to allowing the body to heal and rejuvenate after a week of rigorous workouts. Rest helps in repairing muscle tissues, reducing the risk of injuries, and preventing burnout.


Yes, strength and conditioning are crucial for football as they enhance performance, increase speed, and reduce injury risks.

The best warm-up exercises for football are jogging, high knees, hill running, and squat jumps!

Football players typically train for about 3 to 5 hours daily, depending on their schedule and the training program’s intensity.

Exercises that improve strength, agility, speed, and endurance, like squats, sprints, plyometrics, and cardio workouts, are highly beneficial for football players.

Light exercises such as lifting light weights, doing squats etc can be good to keep your body warmed up.
However, you should avoid heavy exercise to deplete all of your energy and fatigue might hit on the game day.

Mountain Climbers
Jump Rope
Box Jumps
Squat Jumps
Upright Rows

You should focus on speed and agility improvement training. Moreover, other speed and conditioning workouts are best in the summer workout plan.


In conclusion, this comprehensive football workout plan is designed to optimize a player’s physical abilities, focusing on different aspects of fitness that are crucial in football.

Each day of the week targets a specific area – from upper and lower body strength, explosive power, and plyometrics, to cardiovascular endurance, speed, and agility, finally culminating in a well-deserved rest and recovery day.

As you follow this workout plan regularly, you will start seeing the improvements right away. However, make sure that you remain steady in this program.

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