There are many different kinds of football workouts that players use to improve their strength and speed. Heavier players such as offensive and defensive lineman will do more strength conditioning than speed work. Skill players such as quarterbacks and wide receivers often focus more on speed and technique during football workouts. The time of year and individual goals of each player will also factor into the specific workout program.
- Strength workout. All football players, regardless of the position they play, will perform many different strength workouts. These workouts consist of weight training with a variety of different free weights and weight machines. For adding muscle, football players usually lift heavy weights and perform a low number of repetitions. The team’s strength coach works with each player to design a workout that will benefit the player both in the off season and during the season.
- Cardio workout. Cardio training is a key element in the success of a football player. The grueling season has a tendency to wear down a player, which is detrimental to the team’s success. By doing distance training such as one and two-mile runs, the player will stay in shape and keep their performance at a high level.
- Speed workout. Speed is critical for all football players. Workouts include different sprints and agility drills like running through a rope course or around cones. The team’s conditioning coach will monitor each player to see where improvement is needed, then adjust the speed workouts accordingly.
- Cross training workout. To break up the monotony of training, many players perform a workout that involves a different sport. For example, wide receivers may play basketball to work on their fitness. The type of cross training a player does must be approved by the team’s coach, since there are certain sports where a player might sustain an injury.
- Position-specific workout. Football players require different workouts depending on their position. For example, a running back may spend half of a training session just working on cutting across the field or taking handoffs from the quarterback. Lineman may work on blocking technique for an entire practice. These position-specific workouts are tailored for the player by their position coach, who works with them on technique and proper execution.