Football Training

Football (FPT)

Football is an incredibly popular sport to play in the United States from the youth and high school levels through the collegiate and professional ranks. With the physical demands associated with this passionate game, each athlete should prepare their body and mind year round. Participating in a comprehensive strength and conditioning program consistently is crucial given the current state of this game.

Extreme Studio Performance (ESP) Football Performance Training (FPT) program includes instruction to improve movement efficiency, speed development, agility, power development, and strength. The athletes participating in the FPT program are closely supervised and attention to detail is always paid to proper technique and safety.

Football has been called the “ultimate team sport” by many coaches and players. Training as a team has numerous benefits that can contribute to a successful season. There is no better way to prepare a team for the upcoming season than to have them train together. By incorporating a sport-appropriate strength training program in conjunction with position-specific conditioning and mobility plan, teams can be ready for the intense rigors of pre-season, the tough practices, and the big game. Learn more about ESP’s Team Training and Individual options by emailing info@espfit.net.

Highlights

ESP Team or Individual Training Program Highlights:

Speed Enhancement
Power Development
Strength Training
Conditioning
Performance Flexibility
Nutrition Education

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Players at all levels are looking for a competitive edge. A well-designed and implemented athlete development program can help a football player improve their strength, power, speed, explosion, conditioning, and movement. It is imperative to train in-season as well as during the off-season. The ESP Athlete program for football is designed around two training sessions per week during the competitive season and up to four days per week during the non-competitive season.

Speed, Agility and Quickness Training

SAQ sessions provide advanced conditioning and speed training techniques to enhance sprint times and the quality of running movement patterns. This year-round program focuses on running, landing, and cutting mechanics to educate the athlete on proper mechanics and kinesthetic awareness.

ESP Foundation Program

Whether you are playing Junior High Football or in the NFL, injury is always a possibility. ESP’s Foundation Program focuses on the following for football players:

Head, neck, and upper back
Core
Ankle, balance, and stability
Forearm, hand, and fingers
Posterior Shoulder Girdle
Hip and Groin

ESP Training Schedule*

In-Season (August to November): Coaches will tell you that this time of year in the training cycle is the most critical. With tough practices and proper game day preparations, working out three or four times per week is an unlikely possibility. A two-day per week in-season program is much more feasible and practical to implement. In order to make training as convenient as possible, ESP offers both team training sessions and individual athlete training options too.

Off-Season Training (December to February): After a physical season, injury management is a crucial component of an athlete’s year-long training cycle. Post-rehabilitation program development and implementation, as well as general physical preparedness programming, allows the athlete to heal up and improve their mind and body. These exercises will help to continue strengthening weakened areas while improving flexibility and mobility.

Combine Training (March to May): Our comprehensive combine training program addresses the 10, 20, and 40-yard dash, Pro-Agility, L-Drill, Broad and Vertical Jump, and Power. Coach

Summer Training (May to July): Intense training with the emphasis on improved strength, conditioning, flexibility, and skill development. This 3-4 day a week program offers each player an opportunity to develop his or her physical and mental capabilities through prudent, productive, practical, and purposeful training.

*Collegiate and professional yearly

Other Sports Training

FIELD HOCKEY

During General Physical Preparedness training (GPP), a rigorous posterior chain strength test and hip extension measurements will be performed in order to determine how much strength training a team will need in order to move as efficiently as the sport needs.

Due to short stick lengths and the constant “bent over” position, field hockey athletes must have extremely flexible hamstring and hip flexors, strong glutes, SI joint and lower back, and must be able to access their maximum possible strength and Speed, Agility, Quickness training (SAQ) from said position.

Mobility and soft tissue work will be staples in recovery as well as spinal stabilization exercises.
As far as strength training goes, two specific priorities will be the transverse and anti-rotation trunk strength.

SOCCER

As soccer is well known as a high cardiovascular output sport, it is also a lower-body dominant sport and one in which Speed, Agility, Quickness training (SAQ) is paramount.

As important as lower body strength training is, it can almost only be practiced in the off-season, due to long regular seasons and club leagues throughout the year. The younger our soccer athletes are, the more they will receive strength training.

Most sessions at ESP, regardless of volume and intensity of resistance training, will be at high tempos and incorporated as cross-training to simulate the aerobic demands of an actual match.

Nutritional and time elements will be most important in recovery for soccer, as well as lower body joint stability and connective tissue health as a close second.

LACROSSE

Due to the consistency of high volume running, conditioning and SAQ for this sport will often reign supreme in training while strength training will fall secondary. However, done correctly, proper strength training will enhance the SAQ of the lacrosse player. The largest portion of training is generally done during the off-season while minimal necessary strength training is done during the season, as to not put too much physiological stress on the athlete’s body.

Due to the great velocities of stick-play at speed in lacrosse, special attention is given to lateral and oblique-sling strength and coordination as well as transverse core strength and kinesthetic dissociation between the hips and upper body. Recovery for lacrosse is often focused towards smart programming: allowing the proper amount of time in between practice, strength training, and conditioning.