Hey, welcome back for part two on our discussion on football endurance drills you do during the off season.

In part one, we learned that long-distance running may not help you as much as you think when it comes to playing on the football field.

Frank Gore trains at the University of Miami along with several of his co-alumni during the off seasons. (ICON Sports)

Click the link below if you missed part one:

Football Endurance Drills – Is Your Routine Getting it Done?  Part One


Let’s finish up with more things you may not know when it comes to conditioning training in the off season.


Conditioning Should Emulate Playing the Game


Football is played fast, and in short intervals.

You need to train that same way.

From what I’ve read, proper training for football should focus on multiple reps of short-distance sprinting.

According to Chuck Steward, who penned the Long Distance Running for Football??? article at dfwfootball.net, you need to focus on your sprinting technique and agility drills during this time, too:

Emphasize proper sprinting mechanics through the three phases of a sprint: starting position, acceleration phase (or drive phase), and maximum velocity phase. You should also incorporate multi-directional (or agility) drills into your routine.


Related: Football Offseason Workout Program – Strength Training Fundamentals Every Player Should Know – Part One


Conditioning for Tests and Camp, or For Games?


When you get to camp in the fall, you probably have conditioning tests.

Believe it or not, most of the conditioning tests our coaches have us take aren’t suited for football.

So as a result, a lot of times guys train in the summer with their upcoming conditioning test, instead of for game action.

I’m not bringing this up as if I have a resolution, I’m just more or less bringing it up to make you aware of what you may be doing.

I’m definitely not saying that you should ignore the conditioning test, and end up in the dog house with your coaches.

Related: How to Deal With a Bad Coach that Yells All the Time


But when you’re training in the hot sun getting ready for camp, just sit back and ask yourself if you’re training for the conditioning test, or if you’re training for performance on the football field.


“So AG, What Kind of Conditioning Should I Do, Then?”


Are you training for your conditioning test in camp, or to perform in football games? (Image: Brian J. McDermott)

I knew you were going to ask that.

Look, I’ll keep it real.

I’m all for leveraging people that are experts when it comes to stuff like that, and an expert on football conditioning I’m not.

So, I’m going to quote Joe DeFranco to help you with your question.

He’s a popular trainer, who’s gym was rated as one of “America’s 10 Best Gyms” by Men’s Health Magazine.

This quote comes from his article, Football Conditioning: The Right Way!

He says that football players should focus on “exercises that require 4-10 seconds of intense activity, followed by 20-40 seconds of rest.”

He then went on to give examples:

…sprints, sprints with changes of direction, resisted sled/prowler sprints, overcoming a resistance (like flipping a tire) then sprinting, jumps into a sprint, reacting to a visual cue, etc… I like coupling strongman-type exercises with short, explosive sprints. You’ll also want to tweak things according to position. For example, skill position players should be performing “longer” sprints then the lineman, etc. The options are truly endless.

So there you have it.

I’ve learned a lot from this little research.  I hope you did, too.


Do you disagree with anything you’ve read in this series?  

Or did you learn anything new?

Leave a comment.  I’d love to have some healthy dialogue on this topic.

Follow me on Twitter!  @alvingrier

Click here to connect with us on Facebook.


Web References:

Energy System Training (Sport Conditioning) (via livestrength.com)
CONDITIONING FOR FOOTBALL (via jtsstrength.com)
Alactic vs. Lactate Training (via healthyliving.azcentral.com)
Long Distance Running for Football??? (via dfwfootball.net)
Conditioning for Football (via jasonferruggia.com)
FOOTBALL CONDITIONING: The RIGHT Way! (via defrancostraining.com)


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