The off-season is a critical time to get in condition for football. If you ignore this difficult and exhausting part of your training, you will quickly fall behind your teammates during two-a-days. (Try this route-running conditioning workout.)

When you play football, you’re carrying additional weight with your equipment. You have to be in shape to perform repeated sprints and make tackles, but you also have to consider all that extra weight. (Learn the 6 rules of weight vest training.) To take your equipment into account, I recommend wearing a weight vest during your conditioning workouts. Start with light weight (about 10 pounds) so your form doesn’t suffer. Gradually work your way up to 40 pounds over four months.

To maximize your speed and endurance for football, do the following conditioning workout with a weight vest two to three times. Rest three to five times as long as it takes you to perform a sprint before repeating.

Months 1 & 2

Sprints

• 5×10 yards
• 5×15 yards
• 5×20 yards

Months 3 & 4

Sprints

• 5×10 yards
• 5×20 yards
• 5×30 yards

Last 3 Weeks

For the last three weeks of weight vest training before your first practice, do this workout three to five times per week.

Sprints

• 5×10 yards
• 5×25 yards
• 3×40 yards
• 3×60 yards