Phases of Exercise Workout for Football Training

August 30, 2011
by Justin

Football is a grueling sport—even that statement is putting it mildly for the players on the field who experience the full physical brunt of playing this game. It is no small wonder that football players undergo some of the toughest and most challenging training drills as compared to any other sport in order to build on their strength, speed and power in preparation for each football season.

Sports training are an aspect of any sport that should not be taken lightly. In fact, it is just as important to persevere in a workout training program as it is to give everything you’ve got to the actual game. These drills should help you improve and maintain a healthy level of strength, and cardiovascular and cardiorespiratory endurance while at the same time developing and improving your game skills. Of course, it is imperative that before starting out on football workouts, one should first submit himself to a physical examination by a licensed physician to rule out any underlying health problems that may hinder the training progress.

Exercise workouts for football training programs are divided into three phases that usually spans the whole twelve months regardless of a player’s skill level. Cross training exercises are usually favored by players for their variety and their ability to reduce the possibility of repeating the same injury. These three phases are:

  • Pre-season Phase. Ideally, this phase should begin several months before the season starts. Training exercises at this phase are aimed at developing an aerobic base for your body while improving your sprint endurance. Since this phase covers several months, it is best to break it further into smaller macrocycles in order to keep a realistic strength training schedule that will not unnecessarily overwork your body. Macrocycles may last three to six weeks depending on your needs and should cover fitness drills that develop your strength and power, speed and agility, as well as your flexibility. Such exercises should include running sprints, weight training and cross training workouts.
  • In-season Phase. This phase lasts four months and is focused on maintaining what has already been developed and improved during the pre-season phase. Conditioning drills should be done with less intensity, especially on the day prior to a game. Weight and strength training, however, need not take a backseat and should instead be done in decreased sets and repetitions.
  • Transition Phase. Although it only covers about 4 to 6 weeks following the end of the annual season, this phase is just as important as any other. Although it is not advisable that one should indulge himself in tedious drills for football at this time, it is essential to get a kind of training workout from other sports like tennis and any other racket sport. An inactive routine of four to five weeks will make it all that much harder for you to get conditioned for the next season.

Training and coaching should go far beyond the actual football games if a team is to have a fighting chance at being successful during the grueling football season.

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