Football Conditioning Drills – Sports Specific Warm-Up

The idea for these football conditioning drills is to reduce the pre-practice warm-up time and use sports specific skills while doing so. We came up with this sports specific warm-up football drill and it only takes 15 minutes.

To start:
1. Team jog around the field
2. Dynamic stretching — We line up in the standard lines, each 5 yards apart, but we do the same dynamic stretch drill at the exact same time…go up 10 yards w/ one, back 10 yards with another. We do 10 of these, (takes about 5 min.)
3. Stretch what you need — 1 min. for each kid to stretch whatever they want
4. At the whistle, the kids break to their “home coach”. In our case, we split the team in thirds and each athlete is assigned to a football coach. They sprint to that coach and proceed to do sports-specific drill work with that coach. It is timed for 2.5 to 3 min., at which point the kids rotate to the next coach, etc.

After all 3 stations have been performed, we are done and the kids get water. Total time is about 15 minutes. (The hardest part is teaching the football drills in the pre-season, takes much longer than 15 minutes, but once the kids get it, it goes fast)!

Drill Ideas
1. Form fit “eye-openers” (Can be more specific on drills if needed but you get the idea)
2. Mirror drill
3. Machine gun drill
4. Push-pull-rips
5. Shuffle and sprint
6. High knee bag drills
7. Agility ladder

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