Athlete Development
Training Tips

Football Training Workout: How the Pros Train at E.A.T.S.

Rob Svarich
January 11, 2024

Here at E.A.T.S., football training is seen as a dynamic combination of conditioning, strength, power, speed, and mobility. Our strategy is to create well-rounded players that dominate the football field, not just lift big weights.


These drills are only a sample of the training program that our top football players at E.A.T.S. use. A thorough football training program requires strategic planning. Speak with a certified strength and conditioning coach to create a routine that is customized to your needs in terms of time, skills, and goals.

It takes a marathon, not a sprint, to achieve peak sport performance, and when it comes to athlete development, simplicity frequently works best. Claims that promise enormous gains in a short period of time should be avoided; success in football requires a methodical, scientific approach.

Lower Body Football Exercises:

1. Trap Bar Deadlift

This dynamic exercise targets key muscle groups, increasing strength and speed on the field. The trap bar's design minimizes spinal stress, ensuring powerful lifts and reducing the risk of injuries.

2. Dynamic Effort Banded Step-Ups

These explosive step-ups elevate lower-body power, crucial for fast movements on the football field. The addition of resistance bands enhances resistance through the entire range of motion, emphasizing speed and strength development in each step.

3. Nordic Curls

A hamstring-focused exercise promoting strength and stability in the posterior chain. This controlled movement contributes to improved sprinting capabilities, reducing the risk of hamstring injuries and enhancing overall lower-body performance on the football field.

4. Single Leg Deadlifts

Enhance balance and target the posterior chain, strengthening the hamstrings, glutes, and lower back. Integrating this exercise promotes resilience and reduces the risk of lower-body injuries.

5. Box Squat

Explosive lower body strength is a game-changer. The box is less about controlling squat depth and more about separating the eccentric and concentric phases of the squat. Full power off the box builds explosive athletes.

Upper Body Football Lifts:

1. Bench Press Variations

Increase upper body strength, improving football-specific skills like passes and tackles. These exercises enhance chest, shoulder, and triceps strength, contributing to on-field performance.

2. Trap Bar Rows

Target the back and posterior chain, crucial for athleticism, improved posture, and reduced injury risk in football.

3. Standing Explosive Banded Horizontal Press

Incorporating resistance bands into standing explosive movements improves strength, agility, and overall athletic performance on the field.

Mobility and Core Work for Fotoball Players:

1. Functional Range Conditioning and Mobility Work

Functional Range Conditioning (FRC) is a specialized joint training system that boosts mobility and flexibility, vital for athletes. Tailored for football training, FRC enhances agility, refines movement mechanics, and fortifies joint durability.

2. Half Kneeling Dumbbell Woodchoppers

Enhances rotational power crucial for football maneuvers. Engaging core muscles and mimicking game-related actions, Half Kneeling Dumbbell Woodchoppers optimize performance on the field while minimizing injury risks.

Explosive Power Exercises:

1. Weighted Wheelbarrow Carries

Strengthen the core and enhance the grip these exercises contribute to improved posture, work capacity, and confidence in athletic abilities, ensuring well-rounded performance on the field.

2. Dynamic Jumps/Plyometrics

Enhance the ability to generate force rapidly, crucial for sprints, jumps, and directional changes on the field. Incorporating these dynamic movements builds resilience, boosts performance, and reduces the risk of injuries.

Endurance and Conditioning:

1. 2-Minute Push-Up (1 Minute Down/ 1 Minute Up)

A true test of will power. This dynamic movement not only strengthens the chest, shoulders, and triceps but also builds endurance crucial for prolonged game situations in football.

2. Assault Bike (1000m)

This high-intensity cardiovascular exercise not only enhances your aerobic capacity but also improves your ability to sustain intense bursts of speed and power on the football field.

E.A.T.S.' football training program goes beyond standard strength workouts. From explosive lower body movements to dynamic upper body lifts, mobility exercises, and high-intensity conditioning, our program molds well-rounded players, ready to conquer the football field. With E.A.T.S., you can maximize your on-field performance and reach your maximum athletic potential. Start your football training with E.A.T.S. today!

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