If your a two sport athlete then I am sure you have experienced the feeling of going from one sport right into another. Sometimes it takes a while to get adjusted to the new sport. This is because you use different muscles for different sports. That being the case, when training for a sport you should train the muscles used for that sport.
The best way to train for any sport is to look at what you do when you play the sport and mimic those activities. Your workouts should be slightly more difficult than the actual play to make games seem easier.
Most players don't train for the football season until a few weeks before the season, usually because they don't know what type of off-season exercises work the best. That's too bad. Now that your season is over, it's the perfect time to plan a conditioning strategy that will get you ready in time for football camp or your team's summer workouts.
Training for Football
Playing football involves hitting, jumping, changing direction and sprinting for short distances with short rests in between. That is why the running part of a football player's training should be sprints followed by short rests. This trains your body to respond like it should during games.
Common mistake: Players often condition for football with long runs around the field. These long runs hurt more than help because the type of muscle used to run distances is different than the muscle used to sprint. Your long-distance muscles (they're called Type I fibers) react more slowly and produce less power than your sprinting muscles (they're called Type IIb fibers). If you only train the slower muscle fibers by running long distances, your body will only use those slower-reacting muscles when you play football. Since football requires power and speed, football players should train the muscles used for sprinting.
The Program
Stick to your workout plan year-round, three days a week. Two days should be used for interval sprints; use the third day for change-of-direction, agility, foot speed and plyometric drills, which include jumping, landing and throwing. This will make you more explosive by improving your muscles' ability to stretch and shorten more quickly. You can watch videos of these types of drills by clicking here
The two "running" days should consist of a series of timed sprints with brief rest periods in between (see Table 1 for an example). Each rest period should be twice as long as the time it took to run the sprint. If it takes you 10 seconds to run an 80-yard sprint, you should rest for 20 seconds before running your next 80-yard sprint. Run your sprints for a set number of total yards for the day.
Each week, the number of yards can be increased (see Table 2 for an example). Early in the week, do a "heavy" sprint day by running more total yards, and later in the week do a "light" sprint day. Reducing the number of yards you sprint later in the week will help your muscles recover from the week's work.
Train Smart
A year-round training plan that includes interval sprints will keep you from pooping out during games, and it will help you avoid having to get back in shape each season. But never train alone. Always have an adult supervise your workouts. During the warmer months, train during the cooler parts of the day. Exercise indoors when it is too hot. Drink plenty of water before, during and after your workout. It will prevent problems like dehydration and heat-related illness, and it will help your body recover.
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