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Train Like an Athlete: Best Workouts for Football Players

Are you an aspiring football player looking to take your game to the next level? Then you need to train like an athlete. Football is a physically demanding sport that requires strength, speed, agility, and explosive power. To excel on the field, you need a training plan that is specific to the game of football.

Football is a physically demanding sport that requires strength, speed, agility, and endurance. To perform at their best, football players need to follow a rigorous training regimen that includes a combination of strength training, cardio exercises, and sport-specific drills.

In this article, we will outline the best workouts for football players so that you can train like an athlete and dominate on the field.

Upper Body Strength Training

A strong upper body is crucial for football players. It helps with tackling, blocking, and shedding off defenders. The following exercises will help you build a powerful upper body:

  • Bench Press (4 sets of 10, last set to failure)
  • Incline Dumbbell Bench Press (3 sets of 8)
  • Military Press (3 sets of 8-10)
  • Shrugs (3 sets of 20)
  • Cable Crossover (3 sets of 6-8)
  • Dumbbell Fly (3 sets of 8)
  • Alternating Dumbbell Curls (3 sets of 8-10)
  • Tricep Dip (3 sets of 10)
  • Skullcrushers (3 sets of 6-8)

Lower Body Strength Training

Football players need strong legs to power through tackles and make explosive runs. The following exercises will help you build lower body strength:

  • Squats
  • Deadlifts (switch between straight leg and conventional every other week)
  • Lying Leg Curls
  • Lunges
  • Calf Raises

Speed and Agility Training

Football is a game of speed and agility. The ability to change direction quickly and accelerate is crucial for success on the field. The following exercises will help you improve your speed and agility:

  • 10m Sprints
  • 25m Sprints
  • 400m Sprint x 1
  • Suicides
  • Agility Ladder drills
  • Functional workout to improve vertical jump (jump and reach, forward jumps, pop squats, burpees with push-ups, box jumps)

Steady State Cardio

While football is a high-intensity sport, it’s important to have good cardiovascular endurance. Steady state cardio will help you maintain your stamina throughout the game. Aim for 30-60 minutes of steady state cardio, depending on your goals.


Plyometric exercises are explosive movements that help improve power and speed. These exercises mimic the movements you make on the field and will help you become a more explosive player. Do the following exercises for 3-4 sets each:

  • One Leg Jumps
  • Forward Jumps
  • Pop Squats
  • Burpees with push-ups
  • Box Jumps

Full Body Explosive Strength

The final workout in your football training plan should focus on full body explosive strength. These exercises will help you develop overall power and athleticism. Do the following exercises for 3 sets each:

  • Power Cleans
  • Box Jumps
  • Snatches
  • Medicine Ball Throw Sit-ups
  • Push-up to Box Jump
  • Incline Weighted Sit-ups

Remember to always incorporate a proper warm-up before starting any of these workouts. This should include mobility work, activation exercises, dynamic movements, and some intermittent running.

Frequently Asked Questions:

Q: What are some essential and best workouts for football players?

A: Some essential workouts for football players include strength training exercises such as squats, deadlifts, and bench presses, as well as agility drills and plyometric exercises.

Q: How often should football players train?

A: Football players should train at least 3-4 times a week, with a combination of strength training, cardio, and agility drills.

Q: Do football players need to focus on specific muscle groups?

A: Yes, football players should focus on building strength and power in their lower body, including their legs and hips, as well as their core and upper body for tackling and blocking.


Incorporate these workouts into your training plan and you’ll be on your way to becoming a football player with the strength, speed, and agility of an athlete. Train hard, stay focused, and you’ll see the results on the field. Good luck!

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