Offseason football workout

College Football Offseason Workout Program.

Winters are the season where football players get time to commit to the football offseason workout program; the college football offseason program’s key is to have a plan, and some workout is always better than no training. 

Along with workout, it is also essential to take care of an individual diet. Athlete diet plans and exercises are the two most critical aspects of health and performance for College football. Proper nutrition is essential for any sportsman, irrespective of whether he is playing football or any other sport. An appropriate nutrition plan during offseason for football players will provide fuel and nutrients to help the athlete train well during practice drills. 

Many contributing factors of a diet depend on how much football players can eat depending on their age, body size, gender, amount of time they are giving in football, etc.

Around a decade ago, there was a time in American football where most of the players had more similarities than differences. A single-player was supposed to play multiple positions, and everyone had to know how to play offensive and how to tackle in the game.

College Football Offseason Workout

As the game has evolved, football started wanting specialists in one position instead of someone who had all traits.

When players hit the gym, they are no longer focused on building pounds of muscles during their off-season workout; instead, their focus has shifted from building muscles to football athleticism and enhanced speed during football workouts.

Sport, like football, requires sheer speed and raw collisions. It demands explosiveness, cutting ability, and agility to quickly transition between acceleration and deceleration. That’s why plyometric core exercises for beginners are so crucial in football.

Plyometric core exercises help defend the player’s body from getting an injury on the field to withstand the rapid loads and muscle breaking that occur during the workout for football players.

Here are the best workout drills and exercises you can go through in your college offseason that will help you become better when you get back to the game.

Glute Ham Raise.

The glute-ham raise is an effective posterior chain exercise to develop strength, hypertrophy, and muscular endurance in the hamstring, glutes, and lower back. It helps prevent hamstring pull, often when the quads are overcompensating because the hamstring is weak.

Power, strength, and fitness athletes, all place a high value on those muscle groups for performance and injury prevention, making the glute, ham, raise a vital component to a well-rounded accessory program.

Kettlebell Lateral Lunge.

The kettlebell lateral lunge will add an extra dimension to your training and is excellent for hip movement and functional strength. 

This exercise targets the muscles of quads.

The kettlebell used during kettlebell lateral lunge places the weight in front of the body to allow for equal weight distribution and an upright torso during the exercise. 

It strengthens the activated muscles while working out and is forced to change the direction of executing a move like a jump cut.  

  • Stand with your slightly bent knees and feet shoulder-width apart while holding a kettlebell with both hands in front of you.
  • Clean the kettlebells to a front rack position.
  • Step laterally with your trail leg extended and descend until the thigh is parallel with the floor.
  • Drive through the weight-bearing portion and extend the knee as you push back to the starting position.
  • Repeat for the desired number of repetitions.

Box Blast

Box blast helps improve explosive power in your hips and legs, which is especially essential when creating separation from the opponent on the field.

To follow 

  • Start with left foot on the box and right foot on the floor
  • Drive right knee up to the chest while left leg pushes force through the box
  • Lower right leg slowly

Stand with one foot flat on a low box about 6 to 12 feet in size, arms bent to 90 degrees and cocked back. Jump vertically by exploding through the front leg, extending the hip, knee, and ankle. Land in the starting position, land on both feet but with slightly more weight on the box foot and, without pausing, immediately take off the same foot, repeating the jump for ten reps. Repeat with the other leg.

Overall, maintain a locked back, keep abs and core tight, and ensure the driving’s ankle passes the opposite knee’s height when driving up.

Uphill Speed Ladder.

One great way to take advantage of the sunny days in the offseason is to use the outdoors and integrate your training with hill workout. Exercise on a hill dramatically increases your workout’s intensity and can do wonders to your overall conditioning workout, and helps you with speed, acceleration, and lower body strength.

Many football players are working out on a hill, including players like Jerry rice and San Antonio Spurs. You can try out these three exercises if you want to take your game to the next level.

  • Uphill sprints.

Uphill sprints are one of the popular hill-based exercises for athletes, they’re simple, but they are super useful because they force you to increase your leg and shorten your stride to climb the hill.

  • Downhills run.

Running downhill is the most fun way of workout; this is simple and doesn’t strain your body much, but it has many benefits in running faster and overall conditioning.

Your muscles elongate to help you control your speed, and your body gets used to proper running technique at maximum velocity.

  • Uphill speed ladder.

Performing the same speed ladder drill during your workout session would turn your training stale. In such cases placing a speed ladder on an uphill becomes more fun and challenging, which helps you with footwork and coordination with lower body strength.


Squats are universal exercises for everyone, and I love doing squats before my warm-up exercise. A squat is a versatile exercise that targets many muscles in your lower body, such as” quads, glutes, and hamstring.” Once you have warmed up with a few reps, you can start lifting weights to increase the exercise’s intensity.

The squat has been the most popular exercise for everyone working out, but there is a lot to see about the posture you are squatting on. A wrong squat stance can result in irregular pains and back pains. So here are the tips to make sure you are squatting correctly. Stand with your hip one foot apart and turn your toes forward or little towards outside.

As shown in the below video, make your back straight and engage with your core; slowly lower your hips until your thighs are parallel to the ground or 90 degrees between the legs.

Pro tip: To know whether your back is straight or not, face your chin a little upwards and try to focus on 2 feet above your height level, which will eventually result in making your back straight.

Exhale and stand back and repeat the process for 3 to 4 reps.

Dumbbell Press. 

Single-arm dumbbell presses are the key for fitness, power, and strength-building athletes to improve muscle hypertrophy, upper body strength and reduce muscular dysfunction. Unilateral bench press variation, single-arm dumbbell press, offers many benefits that help build a firm, athletic physique.

Start by lifting weight in one hand and lying into the bench; ensure that the non-weighted hand is either placed on the stomach or extended the same as another hand to create maximum back tension and stability. 

Start by pulling the dumbbell slowly towards the body and pushing back, and repeating the same process with the other hand.

Medicine Ball Toss.

The medicine ball toss helps your lower body strength and helps reduce injuries. It trains all necessary triple extensions. Your knees, hips, and ankles will extend to propel you upward, which is essential for many strength and speed-related sports.

This is not just for pros but can be done for anyone even if you are not related to sports, and it pumps your whole body.

The part it hits is Quads, glutes, shoulders, and triceps.

This exercise can be performed anywhere in a room or outdoors, but it is preferred to be done out.

It would be best if you had a wall that can sustain the ball’s power thrown of about 10 to 15 pounds, and should be a flat surface. Hold 10 to 15 pounds of the ball with your hands and extend your arm towards your waists. Squat down slightly, allowing your trunk to lean forward, then explode the ball with you at most power by extending your knees, hips, and ankles towards the wall and throwing as high as possible.

  • Make sure the room is open and spacious.
  • And repeat the same process for 4 to 5 sets.

Benefits of medical ball toss.

There are many advantages of a medical ball toss, but here are a few.

  • Strengthen buts and thighs
  • Strengthen chest and arms 
  • Cardio strength combo 

Resistance Speed Drills.

There are many speed drills that you can follow; we even have a similar blog on speed drills so that you can check that out too. You only need one body resistance band and a friend who can hold it for you.  And start running while your friend would stop you by resisting.