Preparing for a school or college football season demands a focused approach to fitness. Pre-season training ensures players are ready for the challenges ahead. Here’s a comprehensive four-week football fitness sessions program featuring drills designed to get your team in top shape.
Week 1: Building an Aerobic Base
The first week focuses on developing an aerobic base, essential for endurance and recovery. Steady-state cardio and varied physical activities are crucial.
Session 1: 45-Minute Run Kick off with a 45-minute run at 75% of your maximum heart rate. This session establishes a solid aerobic foundation.
Sessions 2 and 3: Cross-Training Incorporate activities like swimming, basketball, or cycling. These sessions enhance mobility and prevent repetitive strain injuries, crucial for effective football fitness sessions.
Week 2: Lactate Threshold Development
Week two is about enhancing your ability to manage lactic acid through high-intensity drills. These sessions aim to boost endurance and VO2 max.
Session 1: Interval Sprints (3-2-1 Pattern) On a track, sprint for three minutes, rest for one. Then sprint for two minutes, rest for two. Lastly, sprint for one minute, rest for three. Repeat this cycle three times to improve lactate threshold.
Session 2: VO2 Max Drills Run the length of the football field 4.5 times in two minutes, followed by a two-minute rest. Repeat six times to elevate VO2 max, vital for maintaining high-intensity performance.
Week 3: High-Intensity Interval Training (HIIT)
This week focuses on pushing your anaerobic capacity and increasing the lactate threshold, key for peak performance during games.
Session 1: 1:1 Interval Sprints Sprint for one minute, then jog for one minute. Complete ten sets to increase your lactate threshold and sustain high-intensity efforts.
Session 2: 1:3 Interval Sprints Sprint for 45 seconds, then jog for 2 minutes 15 seconds. Complete eight sets to further enhance anaerobic capacity.
Session 3: Small-Sided Football Games Engage in small-sided games that combine sprints, directional changes, and football-specific skills, simulating match conditions and refining game readiness.
Week 4: Game-Specific Conditioning
The final week centers on drills that replicate game movements, improving agility, speed, and overall preparedness.
Session 1: Shuttle Runs Perform sprints from the goal line to various field points (10-yard line, 20-yard line, halfway line), walking back each time. Repeat six to eight times to mimic game-specific movements and boost agility.
Session 2: Center Field Clock Drill Set up cones in a clock formation on the center field. Sprint to each cone sequentially, resting for five times the sprint duration between sets. This drill improves agility, speed, and directional changes.
Session 3: Small-Sided Football Games Finish with another small-sided game to ensure match fitness and sharpen football skills.
Additional Tips for Football Fitness Sessions
- Consistency is Crucial: Stick to the training schedule and avoid skipping sessions.
- Listen to Your Body: Ensure you’re not overtraining. Adequate rest and recovery are vital.
- Nutrition and Hydration: Maintain a balanced diet and stay hydrated to support your workouts.
- Skill Integration: Combine football-specific skill drills with fitness sessions for comprehensive preparation.
Following this structured program will enhance your football fitness and overall field performance. These football fitness sessions aim to challenge your team’s endurance, speed, and agility, ensuring peak condition for the season ahead.
For detailed guidance and personalised training plans, consider consulting with a professional coach or fitness trainer. They can tailor drills to meet your team’s specific needs and help achieve football fitness goals efficiently.
Remember, the effort you invest in pre-season will pay dividends when the season begins. Stay dedicated, train smart, and enjoy the journey to becoming a fitter, stronger football player.
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Published by Trine Fjellberg Falnes on 8 July 2024 (Last updated: 9 July 2024) in Football, Commentary, Insights, Spond App, Training, American football drills, American football skill drills, anaerobic capacity drills, comprehensive football fitness, football agility drills, football conditioning, football endurance training, football fitness for colleges., football fitness for schools, football performance enhancement, football speed drills, football training program, football training schedule, game-specific conditioning, high-intensity football sessions, interval sprints, lactate threshold training, ootball fitness sessions, pre-season fitness plan, pre-season football training, Spond football fitness sessions, Spond pre-season training, sports fitness drills, VO2 max runs
