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No Equipment Required

3-Week Pre-SeasonGridiron Training Program

Build the foundation before football-specific practice intensifies. Nine sessions across three weeks, organised around six athletic pillars — every drill linked to a form guide or demo.

9 Sessions 3 Weeks 65–90 min each Bodyweight only
01
Conditioning
02
Accel / Decel
03
Power / Plyo
04
Agility
05
Strength
06
Mobility
Program Overview

The 9-Day Grid

Prioritise movement quality over maximum speed or volume. Progress gradually across the three weeks. Tap any day to jump to its full session.

Week 1
01 / Day
Baseline + Movement
65–80 minModerate
Week 1
02 / Day
Endurance + Agility
75–90 minHard
Week 1
03 / Day
Speed Movement + Strength
65–80 minModerate
Week 2
04 / Day
Acceleration + Conditioning
70–85 minHard
Week 2
05 / Day
Agility + Strength
65–80 minMod / Hard
Week 2
06 / Day
Football Conditioning
75–90 minHard
Week 3
07 / Day
Speed + Agility
75–90 minHard
Week 3
08 / Day
Strength Endurance + Cond.
75–80 minMod / Hard
Week 3
09 / Day
Testing + Competition Day
75–90 minHard
Training Principles

Ground Rules

01

Prioritise movement quality over maximum speed or volume.

02

Maintain good technique; stop or reduce a drill when form breaks down.

03

Progress gradually across the three weeks.

04

Hydration and heat management are essential.

01Week One — Session Detail
1Day

Baseline + Movement

65–80 min · Moderate

Warm-up

15 min
  • Light jog — 2–3 min easy pace to elevate heart rate
  • High knees — 2 × 20 m
  • Butt kicks — 2 × 20 m
  • A-skips — 2 × 20 m GuideVideo
  • Side shuffle — 2 × 20 m each direction Guide
  • Carioca — 2 × 20 m each direction Guide
  • Walking lunges — 1 × 20 m
  • Leg swings — 10 forward/back + 10 side-to-side each leg
  • Arm circles — 10 forward + 10 backward
  • Dynamic hip circles — 10 each direction

Plyometrics (Power)

6 min
  • Landing mechanics first: land soft and quiet, hips back, knees tracking over toes; hold each landing one second before the next rep
  • Squat jumps: 3 × 5 Guide
  • Standing broad jump — stick the landing: 3 × 4 Guide
  • Explosive push-ups: 3 × 5 GuideTips
  • Full recovery between sets (45–60 sec) — maximal effort, low volume, quality over quantity

Baseline Conditioning

20 min
  • 5-minute continuous run — record distance
  • 2-minute recovery
  • 10 × 20-sec hard run / 40-sec walk
  • 2-minute recovery
  • 5 × 30 m accelerations

Agility

15 min
  • Lateral shuffle — 3 × 20 m each direction GuideVideo
  • Shuffle → sprint — 4 reps
  • Backpedal → sprint — 4 reps Guide
  • 5 m and 10 m changes of direction

Bodyweight Strength

10 min
  • 3 rounds: 10 squats, 8 push-ups, 10 reverse lunges, 20-sec plank, 10 mountain climbers/side Form

Mobility / Cooldown

10 min
  • Kneeling hip-flexor lunge stretch — hold 45 sec each side Guide
  • Ankle circles + wall dorsiflexion stretch — 10 circles then 30-sec hold each ankle Guide
  • Standing hamstring stretch — hold 45 sec each leg Guide
  • Butterfly / adductor groin stretch — soles together, hold 45 sec Guide
  • Standing calf stretch — straight leg then bent knee, 45 sec each side Guide
  • Figure-4 glute stretch — lying or seated, hold 45 sec each side Guide
2Day

Endurance + Agility

75–90 min · Hard

Warm-up

15 min
  • Light jog — 2–3 min easy to raise heart rate
  • High knees — 2 × 20 m
  • Butt kicks — 2 × 20 m
  • A-skips — 2 × 20 m GuideVideo
  • Carioca — 2 × 20 m each direction Guide
  • Walking lunges — 1 × 20 m
  • Leg swings — 10 forward/back + 10 side-to-side each leg
  • Dynamic hip circles — 10 each direction
  • Progressive build-up strides — 4 × 40–60 m, building from 50% to 90% effort

Running Conditioning

30 min
  • 6 × 100 m; walk 50 m recovery
  • 8 × 40 m sprint; walk-back recovery
  • 5 × 20 m sprint followed by controlled deceleration

Agility

15 min
  • 4 rounds: 10 m sprint → 5 m lateral shuffle → 10 m sprint → 5 m backpedal → turn and sprint 10 m Backpedal
  • 60–90 sec recovery between rounds

Finisher

10 min
  • 30 sec work / 30 sec recovery × 10: sprint, shuffle, high knees, backpedal, burpees Backpedal

Mobility / Cooldown

10 min
  • Kneeling hip-flexor lunge stretch — hold 45 sec each side Guide
  • Standing hamstring stretch — hold 45 sec each leg Guide
  • Standing calf stretch — straight leg then bent knee, 45 sec each side Guide
  • Butterfly / adductor groin stretch — soles together, hold 45 sec Guide
  • Slow controlled breathing — 1 min
3Day

Speed Movement + Bodyweight Strength

65–80 min · Moderate

Warm-up

15 min
  • Light jog — 2–3 min easy to raise heart rate
  • High knees — 2 × 20 m
  • Butt kicks — 2 × 20 m
  • A-skips — 2 × 20 m GuideVideo
  • Side shuffle — 2 × 20 m each direction Guide
  • Walking lunges — 1 × 20 m
  • Arm circles — 10 forward + 10 backward
  • Leg swings — 10 forward/back + 10 side-to-side each leg
  • Dynamic hip circles — 10 each direction
  • Running mechanics strides — 3 × 40 m building to 80% effort

Plyometrics (Power)

6 min
  • Landing mechanics first: land soft and quiet, hips back, knees tracking over toes; hold each landing one second before the next rep
  • Squat jumps: 3 × 5 Guide
  • Standing broad jump — stick the landing: 3 × 4 Guide
  • Explosive push-ups: 3 × 5 GuideTips
  • Full recovery between sets (45–60 sec) — maximal effort, low volume, quality over quantity

Movement Skills

20 min
  • Acceleration — 6 × 20 m, focusing on powerful first steps and forward body lean
  • Deceleration — 5 × 20 m sprint, brake and hold position for 2 sec Guide
  • Lateral movement — 4 × 15 m shuffle each direction Guide
  • Backpedaling — 4 × 15 m, low hips and quick feet Guide
  • Hip turns — 4 × 10 m backpedal, plant and drive forward

Bodyweight Strength

20 min
  • 3 rounds: 15 squats, 10–15 push-ups, 10 reverse lunges/leg, 15 glute bridges, 20 mountain climbers, 30-sec plank Form

Mobility / Cooldown

15 min
  • Kneeling hip-flexor lunge stretch — hold 45 sec each side Guide
  • Standing hamstring stretch — hold 45 sec each leg Guide
  • Butterfly / adductor stretch — soles together, hold 45 sec Guide
  • Standing calf stretch — wall calf raise, straight leg then bent, 45 sec each Guide
  • Figure-4 glute stretch — lying or seated, hold 45 sec each side Guide
  • Ankle circles — 10 slow circles each direction, each ankle Guide
  • Slow controlled breathing — 1 min; inhale 4 counts, exhale 6 counts
02Week Two — Session Detail
4Day

Acceleration + Conditioning

70–85 min · Hard

Warm-up

15 min
  • Light jog — 2–3 min easy
  • High knees — 2 × 20 m
  • Butt kicks — 2 × 20 m
  • A-skips — 2 × 20 m GuideVideo
  • Carioca — 2 × 20 m each direction Guide
  • Leg swings — 10 forward/back + 10 side-to-side each leg
  • Dynamic hip circles — 10 each direction
  • Progressive build-up strides — 4 × 40–60 m, building from 50% to 90% effort

Plyometrics (Power)

7 min
  • Squat jumps: 3 × 6 Guide
  • Broad jumps — stick each landing: 3 × 5 Guide
  • Single-leg line hops / small bounds: 3 × 4 per leg Guide
  • Explosive push-ups: 3 × 6 GuideTips
  • Full recovery between sets; stop the set if landings lose control

Acceleration

  • 6 × 10 m
  • 6 × 20 m
  • 4 × 30 m
  • Use full recovery between reps to keep sprint quality high

Repeated-Sprint Conditioning

  • 5 rounds: 20 m sprint → 20 m backpedal → 20 m sprint → 20 m lateral shuffle → 60-sec recovery Backpedal

Mobility / Cooldown

10 min
  • Kneeling hip-flexor lunge stretch — hold 45 sec each side Guide
  • Standing hamstring stretch — hold 45 sec each leg Guide
  • Butterfly / adductor stretch — soles together, hold 45 sec Guide
  • Standing calf stretch — wall calf raise, straight leg then bent, 45 sec each Guide
  • Figure-4 glute stretch — lying or seated, hold 45 sec each side Guide
  • Ankle circles — 10 slow circles each direction, each ankle Guide
  • Slow controlled breathing — 1 min; inhale 4 counts, exhale 6 counts
5Day

Agility + Strength

65–80 min · Moderate / Hard

Warm-up

15 min
  • Light jog — 2–3 min easy
  • High knees — 2 × 20 m
  • Butt kicks — 2 × 20 m
  • A-skips — 2 × 20 m GuideVideo
  • Carioca — 2 × 20 m each direction Guide
  • Leg swings — 10 forward/back + 10 side-to-side each leg
  • Dynamic hip circles — 10 each direction
  • Progressive build-up strides — 4 × 40–60 m, building from 50% to 90% effort

Plyometrics (Power)

7 min
  • Squat jumps: 3 × 6 Guide
  • Broad jumps — stick each landing: 3 × 5 Guide
  • Single-leg line hops / small bounds: 3 × 4 per leg Guide
  • Explosive push-ups: 3 × 6 GuideTips
  • Full recovery between sets; stop the set if landings lose control

Agility

  • 5 rounds: 10 m sprint → 5 m lateral shuffle → 10 m sprint → 5 m backpedal → turn and sprint 15 m Backpedal

Reactive Agility

  • Coach/Captain calls or points left / right / forward / back; team react immediately

Strength Endurance

  • 4 rounds: 15 squats, 10 push-ups, 10 lunges/leg, 15 glute bridges, 20 mountain climbers, 30-sec plank Form

Mobility / Cooldown

10 min
  • Kneeling hip-flexor lunge stretch — hold 45 sec each side Guide
  • Standing hamstring stretch — hold 45 sec each leg Guide
  • Butterfly / adductor stretch — soles together, hold 45 sec Guide
  • Standing calf stretch — wall calf raise, straight leg then bent, 45 sec each Guide
  • Figure-4 glute stretch — lying or seated, hold 45 sec each side Guide
  • Ankle circles — 10 slow circles each direction, each ankle Guide
  • Slow controlled breathing — 1 min; inhale 4 counts, exhale 6 counts
6Day

Football Conditioning

75–90 min · Hard

Warm-up

15 min
  • Light jog — 2–3 min easy
  • High knees — 2 × 20 m
  • Butt kicks — 2 × 20 m
  • A-skips — 2 × 20 m GuideVideo
  • Carioca — 2 × 20 m each direction Guide
  • Leg swings — 10 forward/back + 10 side-to-side each leg
  • Dynamic hip circles — 10 each direction
  • Progressive build-up strides — 4 × 40–60 m, building from 50% to 90% effort

Football Movement Circuit

6 rounds
  • 20 m sprint
  • 10 m backpedal Backpedal
  • 20 m sprint
  • 10 m lateral shuffle
  • 20 m sprint
  • 40 m walk (recovery)

Conditioning

15 min
  • 30 sec hard / 30 sec easy, continuously

Finisher

5 rounds
  • 10 burpees, 20 mountain climbers, 10 squats, 20-sec sprint, 40-sec recovery Form

Mobility / Cooldown

10 min
  • Kneeling hip-flexor lunge stretch — hold 45 sec each side Guide
  • Standing hamstring stretch — hold 45 sec each leg Guide
  • Butterfly / adductor stretch — soles together, hold 45 sec Guide
  • Standing calf stretch — wall calf raise, straight leg then bent, 45 sec each Guide
  • Figure-4 glute stretch — lying or seated, hold 45 sec each side Guide
  • Ankle circles — 10 slow circles each direction, each ankle Guide
  • Slow controlled breathing — 1 min; inhale 4 counts, exhale 6 counts
03Week Three — Session Detail
7Day

Speed + Agility

75–90 min · Hard

Warm-up

15 min
  • Light jog — 2–3 min easy
  • High knees — 2 × 20 m
  • Butt kicks — 2 × 20 m
  • A-skips — 2 × 20 m GuideVideo
  • Carioca — 2 × 20 m each direction Guide
  • Leg swings — 10 forward/back + 10 side-to-side each leg
  • Dynamic hip circles — 10 each direction
  • Progressive build-up strides — 4 × 40–60 m, building from 50% to 90% effort

Plyometrics (Power)

7–8 min
  • Tuck jumps: 3 × 5 GuideTips
  • Broad jump into an immediate second jump: 3 × 4 Guide
  • Single-leg bounds: 3 × 5 per leg Guide
  • Explosive push-ups: 3 × 8 GuideTips
  • Full recovery between sets — this is speed-strength work, not conditioning

Acceleration

  • 5 × 10 m
  • 5 × 20 m
  • 5 × 30 m

Agility

  • Deceleration: 5 × 20 m sprint, brake and hold position for 2 sec
  • Change of direction: 5 × 10 m sprint, plant, cut 90°
  • Lateral movement: 4 × 15 m shuffle each direction Guide
  • Hip turns: 4 × 10 m backpedal, plant and drive forward

Reactive Agility

  • Partner/coach calls direction; athlete reacts and accelerates

Mobility / Cooldown

10 min
  • Kneeling hip-flexor lunge stretch — hold 45 sec each side Guide
  • Standing hamstring stretch — hold 45 sec each leg Guide
  • Standing calf stretch — straight leg then bent knee, 45 sec each side Guide
  • Figure-4 glute stretch — hold 45 sec each side Guide
  • Ankle circles — 10 slow circles each direction, each ankle Guide
  • Slow controlled breathing — 1 min
8Day

Strength Endurance + Conditioning

75–80 min · Moderate / Hard

Warm-up

15 min
  • Light jog — 2–3 min easy
  • High knees — 2 × 20 m
  • Butt kicks — 2 × 20 m
  • A-skips — 2 × 20 m GuideVideo
  • Carioca — 2 × 20 m each direction Guide
  • Leg swings — 10 forward/back + 10 side-to-side each leg
  • Dynamic hip circles — 10 each direction
  • Progressive build-up strides — 4 × 40–60 m, building from 50% to 90% effort

Plyometrics (Power)

7–8 min
  • Tuck jumps: 3 × 5 GuideTips
  • Broad jump into an immediate second jump: 3 × 4 Guide
  • Single-leg bounds: 3 × 5 per leg Guide
  • Explosive push-ups: 3 × 8 GuideTips
  • Full recovery between sets — this is speed-strength work, not conditioning

Strength Circuit

5 rounds
  • 15 squats Form
  • 12 push-ups Form
  • 10 reverse lunges/leg Guide
  • 15 glute bridges Guide
  • 10 burpees
  • 30-sec plank

Running

  • 10 × 100 m
  • 5 × (20 m sprint → 20 m backpedal → 20 m sprint) Backpedal

Mobility / Cooldown

10–15 min
  • Kneeling hip-flexor lunge stretch — hold 45 sec each side Guide
  • Standing hamstring stretch — hold 45 sec each leg Guide
  • Standing calf stretch — straight leg then bent knee, 45 sec each side Guide
  • Butterfly / adductor groin stretch — soles together, hold 45 sec Guide
  • Ankle circles + wall dorsiflexion stretch — 10 circles then 30-sec hold each ankle Guide
  • Slow controlled breathing — 1 min
9Day

Testing + Competition Day

75–90 min · Hard

Warm-up

15 min
  • Light jog — 2–3 min easy
  • High knees — 2 × 20 m
  • Butt kicks — 2 × 20 m
  • A-skips — 2 × 20 m GuideVideo
  • Carioca — 2 × 20 m each direction Guide
  • Leg swings — 10 forward/back + 10 side-to-side each leg
  • Dynamic hip circles — 10 each direction
  • Progressive build-up strides — 4 × 40–60 m, building from 50% to 90% effort

Week 1 Retest

  • 5-minute run — compare distance to Week 1
  • 10 m, 20 m and 30 m sprint times if timing is available

Conditioning Challenge

5 rounds
  • 20 m sprint
  • 20 m backpedal Backpedal
  • 20 m sprint
  • 10 m lateral movement
  • 10 push-ups Form
  • 15 squats Form
  • 20 mountain climbers Guide
  • 60-sec recovery

Team Finish

  • Controlled team relay or conditioning challenge; keep positive and technique-focused

Cooldown

10–15 min
  • Kneeling hip-flexor lunge stretch — hold 45 sec each side Guide
  • Standing hamstring stretch — hold 45 sec each leg Guide
  • Butterfly / adductor groin stretch — soles together, hold 45 sec Guide
  • Standing calf stretch — 45 sec each side Guide
  • Figure-4 glute stretch — 45 sec each side Guide
  • Ankle circles — 10 slow circles each direction, each ankle Guide
  • Team circle: positive word each athlete, slow breathing to close — 2 min
Framework

The Six Athletic Pillars

Every session draws from this framework — the foundation the program is built to develop before contact practice begins.

Conditioning

Maintain work rate through repeated efforts.

Acceleration / Deceleration

Improve first-step explosiveness and safe stopping.

Power / Plyometrics

Train fast-twitch explosiveness and rate of force development.

Agility / Change of Direction

React and redirect efficiently.

Bodyweight Strength

Build leg, core and upper-body strength without equipment.

Mobility

Improve movement quality and support injury prevention.

Coaching Notes

Read Before You Run It

Exercise Library

Reference Links

Form guides and video demonstrations for every key exercise in the program.

ExerciseReference 1Reference 2
Warm-Up Drills
A-Skipsmarathonhandbook.comYouTube — A-Skips Form
Cariocamarathonhandbook.commasterclass.com
Lateral Shufflestack.comYouTube — Lateral Shuffle
Backpedalfootballdrills.comglazierclinics.com
Mobility & Cooldown Stretches
Hip-Flexor Stretchhealthline.com
Hamstring Stretchhealthline.com
Groin / Adductorhealthline.com
Calf Stretchhealthline.com
Figure-4 Glutehealthline.com
Ankle Circleshealthline.com
Bodyweight Strength
Squatshealthline.com
Reverse Lungesonepeloton.commasterclass.com
Push-Upswebmd.com
Glute Bridgesblog.nasm.orgacefitness.org
Mountain Climbersmasterclass.comathleanx.com
Plyometrics (Power)
Squat Jumpsnasm.orgrepfitness.com
Broad Jumpbreakingmuscle.comcatalystathletics.com
Explosive Push-Upsnasm.orgbodi.com
Single-Leg Boundstrackwired.comyourhousefitness.com
Tuck Jumpsmasterclass.combodi.com