Football Fitness | DNA Personal Trainers

Pre Seasons Football Training

tuck jumps

  • Frog Leaps: Do this about 20 yards, rest, then do it again 10 yards, rest, do it again for 5 yards.
  • Sprinting: In my opinion, this is the best way to increase your speed and agility. Do five 20-yard sprints, four 30-yard sprints, three 40-yard sprints, two 50-yard sprints and then finally, set out a 40-yard dash, and sprint it at all out speed, take about a minute to catch your breath, get some water, and sprint back at full speed, do this until you are exhausted and can't go on.
  • Bonus: Run through the woods. As weird as it may sound, our coaches used to take us out to a large woodland area on the weekends during camp and we would run through the woods, this helped increase our reflex speed (which is great for football), raw agility and moving at unexpected intervals (jumping, dodging, ducking, etc).
  • : 3 sets, reps 12 (65%), 10 (75%), 8 (85%)
  • High Pull Squats: 3 sets, reps 6 (70%), 4 (80%), 2 (90%)
  • : 4 sets, reps 10 (60%), 8 (70%), 6 (80%), 4 (90%)
  • Info: Make sure, if possible, to always have a spotter around. Also do appropriate warm-ups and appropriate stretching before and after. Make sure you stay hydrated, drink water before, during and after your workouts. On Wednesday, during springs, take about 1-2 minutes rest between each sprint, unless you require longer.

    tuck jumpsAs well, this routine is designed for explosiveness, so don't give up if you're not able to finish the workouts all the way through the first few times. Last but not least, push yourself, remember, your opponent is always working twice as hard!

  • Supplementation

    Of course, you must have your diet in check first, because supplements improve on your already great diet, so before you decide to supplement, make sure you have the perfect diet for your goals.

    If you are ready to supplement, there are 2 basic supplements that are a top priority for any athlete.

    1. Whey Protein:

  • It's also easily to stir/mix/or shake and goes down smooth! Good to take post workout for recovery, and between meals to keep your body a fresh source of constant protein for muscle rebuilding!
  • 2. Multivitamin:

  • This is a definite necessity, generally speaking, a multivitamin is a multivitamin, I for one, take Centrum: Pro. Though, if you're looking for something on the site, I recommend animal stack complete multivitamin, it was built with the athlete in mind!
  • Now, if you have your 2 basics down, and you think your ready to move on to more advanced supplementation for your football needs.


  • Creatine has been a world changing supplement, which offers great gains when used correctly, I for one, recommend bulk creatine monohydrate, specifically, Higher Power 1000 grams Creatine.

    This will give you that extra "umph" you need right after a good workout/practice and it will definitely put size and mass (along with strength) on you.

  • BCAA's:

  • These are a pinnacle in recovery, BCAA stands for branched chain amino acids, there the building blocks for protein (amino acids in general) and it will give you more of the essential amino's (leucine, isoleucine, and valine). BCAA's are good year-round figuratively speaking; you can take it in the morning, during a workout, after a workout, whenever just about depending on how sore you feel, this little supplement will knock days off of your recovery time!


    Well, this is the thing you've been waiting for, unfortunately, I'm not your mother, so I have no clue what you have access to for nourishment and nutrition, nor do I know your financial situation considering you might be in college/high-school, so I'm just going to give you a few basic rules to follow:

  • Eat every 2-3 hours.
  • Try to stay relatively lean with what you eat; you don't want to gain any weight do you? (If you do, then eat your little heart out, just make sure your doing what you need to do to reach your goals!)
  • WATER! WATER! WATER! Drink as much as you can, preferably between one to two gallons of water daily. (Yes, you will pee a lot, but you'll get used to it and it's really good for you.)
  • Make sure you get plenty of EFA's, they have them at just about any grocery store/health store, but offers great deals on this product. (If your wandering which is better, flax or fish, I say take both, but if you can only take one, take the fish.)
  • Misc. Stuff

    broad jumps