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Football Athlete Performance

A 4-week football performance plan for speed, agility, strength, conditioning, and confidence.

How to use this plan: Complete each week in order. Track your workouts on the Progress page. Exercise videos will be added later.

Week 1: Speed Mechanics

Build stance, start technique, acceleration, and body control.

Day 1 - Acceleration

  • Dynamic warm-up 10 minutes
  • Falling starts - 6 reps
  • 10-yard sprints - 8 reps
  • Push-up starts - 5 reps
  • Core plank series

Day 2 - Agility

  • Ladder quick feet - 5 rounds
  • Cone shuffle - 5 each way
  • Backpedal to sprint - 6 reps
  • 5-10-5 shuttle - 4 reps

Day 3 - Strength

  • Squats - 3x8
  • Lunges - 3x10 each
  • Push-ups - 3x12
  • Rows - 3x10
  • Farmer carries - 4 walks

Day 4 - Recovery + Ball Skills

  • Route/position footwork 20 minutes
  • Stretch hips/calves
  • Walk or bike 20 minutes

Week 2: Explode & Change Direction

Improve first step, cuts, and short-area quickness.

Day 1 - Sprint Day

  • Warm-up
  • 10-yard sprints - 10 reps
  • 20-yard sprints - 6 reps
  • Broad jumps - 4x4
  • Core finisher

Day 2 - COD

  • W-drill - 5 reps
  • T-drill - 5 reps
  • Mirror shuffle - 5 rounds
  • Sprint-stop-sprint - 6 reps

Day 3 - Strength Power

  • Jump squats - 4x5
  • RDL - 3x8
  • Step-ups - 3x10
  • Push press/push-ups - 3x10

Day 4 - Position Skill

  • QB/RB/WR/DB/LB footwork 25 minutes
  • Film review 10 minutes
  • Mobility 10 minutes

Week 3: Game Speed Conditioning

Train repeat speed and football conditioning.

Day 1 - Repeat Sprints

  • 10-yard sprint x 10
  • 20-yard sprint x 8
  • Rest 45-60 sec
  • Finish with 5 starts from stance

Day 2 - Agility Competition

  • 5-10-5 shuttle - 6 timed reps
  • L-drill - 5 reps
  • Cone reaction drill - 8 reps
  • Backpedal break - 6 reps

Day 3 - Strength

  • Squat - 4x6
  • Lunges - 4x10
  • Rows - 4x10
  • Push-ups - 4x max clean
  • Core 8 minutes

Day 4 - Recovery

  • Stretch 15 minutes
  • Light jog or walk 20 minutes
  • Hydration check
  • Sleep goal

Week 4: Combine Week

Test speed, agility, strength, and confidence.

Day 1 - Testing

  • 10-yard dash x 3 timed
  • 20-yard dash x 3 timed
  • Broad jump x 5
  • Record best numbers

Day 2 - Shuttle Testing

  • 5-10-5 x 5 timed
  • L-drill x 4 timed
  • Reaction cone drill x 6
  • Stretch

Day 3 - Strength Test

  • Push-up max clean reps
  • Squat or goblet squat 3x8
  • Lunge test 2x max
  • Plank max hold

Day 4 - Review

  • Compare Week 1 to Week 4
  • Write your wins
  • Set position-specific goals
  • Plan next block

Nutrition Guidance

Athletes should fuel before training with carbs and protein, hydrate before and after workouts, and eat a recovery meal within 1-2 hours after hard sessions.

Protein every mealWater dailyTrack progressSleep matters

Exercise Videos

Video demonstrations are coming next. For now, use controlled form, warm up first, and do not push through sharp pain.

Progress Tracking

Use the progress page to record weight, measurements, energy, workouts completed, and weekly wins.

Open Progress Tracker