Football
Conditioning
Program

Conditioning exercises are crucial for football players looking to build the strength, power, and endurance needed for peak performance on the field. This program, designed to be performed in the gym, focuses on developing a strong foundation through targeted strength training and plyometric exercises.

While it doesn’t include agility drills, it effectively conditions the body for the physical demands of football by improving explosiveness, overall power, and stamina. By preparing the body through these gym-based exercises, athletes will be better equipped for both field training and game-day performance, helping them stay strong, resilient, and ready for action

Football

< Evidence-Based Practice >

Recent studies have explored various training methods to enhance football players’ performance.
Resistance training focusing on eccentric exercises combined with interval aerobic training has shown significant improvements in strength, speed, agility, and cardio strength (Khortabi et al., 2024).
Plyometric training, lasting 6-10 weeks with 2-3 sessions per week, has been found to improve explosive power, agility, and endurance (Firmansyah et al., 2023).
High-intensity interval training (HIIT) and speed endurance training have demonstrated beneficial adaptations in aerobic power, anaerobic energy systems, and fatigue resilience (Hostrup & Bangsbo, 2022).
For young players, strength training programs, including plyometric, strength-resistance, and isoinertial training, have shown positive effects when individualized based on maturation and skill level (Martínez-Perez & Vaquero-Cristóbal, 2020).
Additionally, both flywheel and free weight high-load squats, when combined with regular football sessions, have proven effective in improving sprint time and jump height (Sagelv et al., 2020).

Squat

< Exercises & Trainings >

- - - Upper Body
      - Chest Press
      - Shoulder Press
      - Dumbbell Bird-Dog Row
      - Face Pull
      - Biceps Curls
      - Supine Triceps Curls
    - Lower Body: Strength/Plyometrics
      - Squat
      - Deadlift
      - Monster Walk
      - Power Clean/Snatch
      - Box Jump
      - Split Box Jump
    - Core/Balance
      - Balance on Foam Roller (Front & Back)
      - Streight Arm Sit-ups with Dumbbell
      - Dumbbell Kickouts
      - Russian Twist
      - Jack Knife
      - Plank Kettlebell Shift
      - Plank Kettlebell Slide

< Reference >

Khortabi, Amir, José María Cancela Carral, Farzad Rezavandzayeri, and Helena Vila Suarez. “The Effect of Resistance Training Focused on Eccentric Phase and Interval Exercises in Young Football Players.” Retos 58 (August 5, 2024): 1079–86. https://doi.org/10.47197/retos.v58.104084.
Firmansyah, Awang, Muhammad Reza Aziz Prasetya, Muchamad Arif Al Ardha, Novadri Ayubi, Andika Bayu Putro, Toho Cholik Mutohir, Josè V Garcia Jimenez, and Yulingga Nanda Hanief. “The Football Players on Plyometric Exercise: A Systematic Review.” Retos 51 (October 11, 2023): 442–48. https://doi.org/10.47197/retos.v51.100800.
Hostrup, Morten, and Jens Bangsbo. “Performance Adaptations to Intensified Training in Top-Level Football.” Sports Medicine 53, no. 3 (March 2023): 577–94. https://doi.org/10.1007/s40279-022-01791-z.
Martínez-Pérez, Pablo, and Raquel Vaquero-Cristóbal. “Revisión Sistemática Del Entrenamiento de Fuerza En Futbolistas Pre-Adolescentes y Adolescentes (Systematic Review of Strength Training in Preadolescent and Adolescent Football Players).” Retos, no. 41 (December 28, 2020): 272–84. https://doi.org/10.47197/retos.v0i41.82487.
Sagelv, Edvard H., Sigurd Pedersen, Lars Petter R. Nilsen, Andrea Casolo, Boye Welde, Morten B. Randers, and Svein Arne Pettersen. “Flywheel Squats versus Free Weight High Load Squats for Improving High Velocity Movements in Football. A Randomized Controlled Trial.” BMC Sports Science, Medicine and Rehabilitation 12, no. 1 (December 2020): 61. https://doi.org/10.1186/s13102-020-00210-y.