Strength Training
Age-appropriate strength work builds the foundation for every football skill. No gym membership required — bodyweight and simple equipment are all you need.
Age Guidelines
Ages 7–10 Bodyweight only. Push-ups, squats, bear crawls, planks. Focus on movement quality and making it fun. No weights.
Ages 11–13 Bodyweight plus light resistance bands or light dumbbells (5–15 lbs). Introduce proper form for squats, lunges, and presses. Supervised.
Ages 14+ Can begin structured weight training with proper coaching. Focus on compound movements: squat, bench, deadlift, rows. Form over weight, always.
Bodyweight Football Workout (15 Minutes)
This can be done anywhere — backyard, living room, hotel room. No equipment needed.
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Push-ups | 10–15 | 3 | 30 sec |
| Bodyweight squats | 15 | 3 | 30 sec |
| Plank hold | 30–45 sec | 3 | 20 sec |
| Lunges (each leg) | 10 | 2 | 30 sec |
| Bear crawl | 15 yards | 3 | 30 sec |
| Mountain climbers | 20 | 2 | 20 sec |
Football-Specific Movements
Explosion (Lower Body) Box jumps, broad jumps, squat jumps. These build the power needed for sprinting off the line and driving through tackles.
Pushing Power (Upper Body) Push-ups (all variations), resistance band presses. Critical for linemen, blockers, and anyone shedding blocks.
Core Stability Planks, dead bugs, Russian twists. A strong core keeps balance during contact and improves throwing power.
Grip Strength Towel hangs, farmer's carries (hold heavy objects and walk). Essential for catching, tackling, and holding onto the ball.
Weekly Schedule Example
| Day | Focus | Duration |
|---|---|---|
| Monday | Upper body + core | 15 min |
| Tuesday | Football drills (skills day) | 15–20 min |
| Wednesday | Lower body + explosiveness | 15 min |
| Thursday | Football drills (skills day) | 15–20 min |
| Friday | Full body circuit | 15 min |
| Saturday | Game or active play | Varies |
| Sunday | Rest / light stretch | 10 min |
The golden rule for youth strength training: If they can't do the movement with perfect form using just their body weight, they're not ready to add weight. Master the push-up before picking up a dumbbell.