If you are a football player entering high school or planning to try out for the team, you might not have a clear idea of what will be expected of you physically. Or if you’re a current player looking for extra ways to improve your athleticism so that you can earn a starting job, I must first say running is important. Many high school and even college players over stress the importance of working out in the weight room in order to be successful. But if you are getting ready for summer mini camp or two-a-days, I would have to say that running is even more important. Obviously spending time in the weight room to get bigger and stronger is important and will help you on the field. The only way I even made it to the college level was by working my ass off eating and lifting, so that from the end of my sophomore season of high school football to the start of my senior season, I had gone from a weak 160 pounds to a powerful 240. If you want to have long-term success in football, lifting is crucial. But if you’re simply looking to get in shape for the upcoming season, make sure you never miss out on running. Here’s why: it is my belief that a player who can run all day and never get tired will be more successful in summer football and 2-a-days than a player who can bench 300 pounds but doesn’t have as much physical stamina. If you can keep getting reps during practice and make it through drills without getting tired, you will look much more impressive in the eyes of the coaches. I’m not saying you should skimp out on the weight room. But if you’re trying to make it with a high school team you’ve got to be in shape. Here’s some great tips on how to do it:

• Vary your distances and rest intervals. As a football player you need to be versatile. Whether you plan on playing offensive line or receiver this year, you should be doing your sprint workouts at different distances. Make your hardest sprint workout of the week include some 300-yard shuttles with maybe 90 seconds to 2 minutes in between. Some days should include 200s, some days should be 100s, and some should only be 40s and 20s. If you can figure out a regular plan that includes about 3 of those workout plans per week, you should be fine.

• Don’t always run at full speed. When you’re running your 300s, you shouldn’t be running them like 40s. Your shorter sprint days (i.e. a 100s workout or a 40s/60s workout) should be closer to full speed.

• You don’t have to run a marathon. Some players think if they get up and jog two miles every day they will automatically be in shape. While jogging is important, you shouldn’t do too much of it unless you’re a skill player (WRs, DBs, etc.). Guys get too caught up in the classical definition of “in shape”. Football is a power sport, and the field is only 100 yards long, fellas. If you work more on getting in shape with high speed running, you’ll be a more powerful athlete and better suited to play football.

• Don’t overdo it. Rest is crucial. You can’t go out and run 2 miles worth of sprints 7 days a week. While your intentions may be good, you might hurt yourself in the process if you run too much. Overtraining is a very real thing, and if you do more than your body can handle you will go into the season worse off than if you had been on the couch all summer. Listen to your body, and take rest when you need it. Usually 2 or 3 days of running is a good number for a high school athlete, but don’t hesitate to contact your coach or physician. They know what’s good for you much better than I do.

Another important aspect of getting in shape for football is agility training and plyometrics. This training is how you become a better football player, by making you quicker, more in shape, and less susceptible to injury.

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