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One thing that we do for conditioning drills for football practice are 3-4 stationed drills after warm up. My goal in setting up these stations to increase speed, strength and agility while being efficient.

Split your team in 3 or 4 groups and have a coach or two run each station.   Spend 4-5 minutes per station and rotate until all stations are complete.

Stomach 3-4 sets of 6″ (lay on your back with legs straight lifting 6″ off the ground, you can also have them open and close legs in same position) with neck lifts between stomach sets.   We will also do what I call hand crossovers. On your rear with legs bent and feet off the ground interlace fingers making a double fist and twist your clasped hands back and forth across your body and reaching over and tapping the ground next to you (great oblique exercise).

Bear crawl through angled cones there and back twice, backward bear crawl one length only.   One legged hop there and back on one leg and then opposite leg.

We have access to a bar where we can do pull ups and we’ll do 3-4 sets with a coach lifting the player to help out and do 3-4 extra.   Then on the same bar we do curls with our legs 2-3 sets.   It’s really fun watching the progress from beginning of season where a kid can only do one or two pull ups or push-ups and by seasons’ end he’s doing 15 or 20.

We alternate in these exercises on the 4th station.   Frog leaps ( I coach 8 yr olds), lunges, lean sprint – aids in quickness off first step (stand on a yard marker with both feet together, hands in a sprint position one high one low and have the player lean until right before he/she would fall and sprint 10-15 yds), Up downs, Oke or any of your favorite drills would work.   We sprint from one exercise to another.

You’re able to accomplish all these things in less than 20 minutes.

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