Training & Conditioning
Football skills matter, but conditioning matters too. If your kid can't change direction, recover quickly, or maintain effort without getting winded, athletic ability is limited. This section covers everything off the field that makes them better on it.
Nutrition What to eat before practice, game-day fueling, hydration, and simple meal ideas for young athletes. Cardio & Endurance Build the aerobic base that lets your kid play hard through all four quarters without fading. Strength Age-appropriate bodyweight and resistance training for football — no gym required. Flexibility & Recovery Stretching routines, cool-down protocols, and injury prevention basics. Agility Test A measurable change-of-direction drill using four points and a stopwatch. Performance Tracker Record times, endurance, throwing distance, and other physical benchmarks.
What We Want to Improve
Change of Direction Plant, control, and drive back quickly without drifting. Critical for every position.
Short-Burst Speed Improve first-step explosion and acceleration off the line. Football is about 5–15 yard bursts.
Breathing & Recovery Handle effort without losing control or gasping between plays. This is trainable.
Game-Day Endurance Maintain useful effort through an entire practice or game — especially in heat.
Start with the basics. If your kid can run for 15 minutes without stopping, do 20 push-ups, and touch their toes — they're in a good starting position. Everything else builds from there.