4 Proven Football Conditioning Drills to Boost Performance

One football tradition that will always remain is the fierce team rivalries. Yet, even in 2024, America’s favorite sport continues to evolve. The game is faster, more explosive, and demands more than ever before. Today, the average play lasts around five seconds, with only a 30-second rest between plays. This fast-paced action is especially intense when facing top rival teams.

Fifty years ago, a running back’s role was simpler: run the football, gain yards, and rest between plays. But today, the modern running back must do much more. They need to catch passes out of the backfield, block defenders, evade tackles, and sprint to the end zone—all in just a few seconds.

As football’s speed and intensity have evolved, so too must the conditioning methods. Gone are the days of traditional 100-yard sprints or gassers. Modern football conditioning focuses on anaerobic training—vital for meeting the demands of today’s game. (Check out how NFL stars like Steven Jackson train to stay powerful and agile.)

Coaches and players, try these football conditioning drills to enhance your performance for the upcoming season.

Football Conditioning Drills

Sprint Ladders

Sprint ladders are great for improving speed, agility, coordination, and leg strength, all of which are essential for football players. Here’s a breakdown of the sprint ladder drill:

2 x 10-yard sprints, rest 10 seconds
2 x 20-yard sprints, rest 20 seconds
2 x 30-yard sprints, rest 30 seconds
2 x 40-yard sprints, rest 30 seconds
2 x 50-yard sprints, rest 30 seconds
2 x 40-yard sprints, rest 30 seconds
2 x 30-yard sprints, rest 30 seconds
2 x 20-yard sprints, rest 20 seconds
2 x 10-yard sprints, rest 10 seconds

Sprint/Stride Intervals

This drill makes use of the full 100-yard field but focuses on both sprints and stride intervals. The key here is to help players develop longer strides, which translates to faster overall speed. A set would look like this:

20-yard sprint
20-yard stride
20-yard sprint
20-yard stride
20-yard sprint

Rest for 30 seconds between sets, repeating for a total of four to 10 sets. Start with fewer sets in pre-season and gradually increase volume as conditioning improves. Striders help players cover more ground in less time, boosting overall speed.

Incorporating these drills into your conditioning routine will help players stay in top shape, able to keep up with the fast pace of modern football.

Tempo Runs

Tempo runs are an excellent drill for utilizing the full length of the football field and improving players’ speed and endurance.

Start at one corner of the end zone and have players stride the entire 100-yard length.
Focus on long, controlled steps—faster than a jog but slower than a sprint.
Once they reach the opposite end zone, jog across to the other side.
Stride the 100 yards again, and then walk back to the starting point.
Repeat for four to 10 sets.

Begin with the lower volume early in the season (about four sets), gradually increasing as the player’s conditioning improves.

Four Quarters

This conditioning drill is one of the most effective ways to simulate the intensity of each quarter of a game, requiring players to maintain maximum effort throughout.

Sets/Reps: 4×4 (Rest for 2-3 minutes between “quarters”)

10-yard sprints with 10 seconds of rest between each.
20-yard sprints with 20 seconds of rest between each.
30-yard sprints with 30 seconds of rest between each.
20-yard sprint, 20-yard stride, 20-yard sprint, 20-yard stride, 20-yard sprint, with a 30-second rest between.

After completing this cycle, that’s considered one quarter. Repeat the entire sequence three more times.

If you’re looking to optimize your football conditioning this summer, be sure to check out STACK’s Football Summer Training Guide 2013 for a complete plan!

Source: https://www.americanfootballinternational.com/4-football-conditioning-drills-that-work/