• Fitness workouts help a player prepare for football season.football image by haruspex from Fotolia.com
  
  Football fitness training helps players get in shape for the upcoming season. Certain players on a football team need to work on increasing their speed, while others need to focus on becoming stronger. A coach may customize the fitness workouts, to help the players with specific areas they need to improve before the season starts.
  
  

Strength Training

• Weightlifting helps a player increase muscle mass and gain strength.weights and measures image by John Sfondilias from Fotolia.com
  
  Players should do strength training at least three days each week. Depending on the position they play, some players will work on gaining muscle mass and strength, while others will try to increase their speed by cutting some weight. A player who needs to build muscle should lift moderate to heavy weights, keeping the repetitions between eight to 10 for each exercise. If a player needs to shed some pounds, he should lift moderate weights for 10 to 12 repetitions. Players should do at least three exercises for each body part they train. The number of sets should be three to five for each exercise.
  
  

Endurance Training

• Distance running helps a player's endurance.runners on track image by jimcox40 from Fotolia.com
  
  After the season starts most players will not do any distance training during football workouts, so they must build endurance in the off season. Each player should run at least two miles twice a week during the off season. The coach will usually keep a record of each player's running time during a distance training session, then set a goal for the player to aim for the next time they run.
  
  

Speed Training

• Sprinting increases a player's speed on the football field.blurry man running vertical image by jimcox40 from Fotolia.com
  
  Some of the larger players will not be able to perform a speed workout for very long due to their size, but they can still benefit from the drills. Player should sprint 40 yards, then walk back to the starting line and sprint another 40 yards without resting. Repeating the sprint at least 15 to 20 times will increase a player's speed and fitness level. The coach may time the players as they sprint, then advise the players how fast they need to run the next time they do sprint training.
  
  

Agility Training

• Plyometrics work on a player's agility.happy man #9 image by Adam Borkowski from Fotolia.com
  
  Agility workouts will help a player become more explosive on the football field. Plyometric exercises such as box jumps and one-legged hops will increase the players' lower leg strength and improve their quickness. Heavier players such as offensive and defensive linemen should only perform plyometric exercises for a short period of time, to reduce the amount of stress on their ankles. Speed players such as running backs and receivers can do more plyometric exercises for higher repetitions, to increase both their fitness and agility.