Pre-season training sets the foundation for a strong, injury-free football season. To compete at your peak, your workouts need to accomplish three key objectives: build strength, develop endurance, and increase explosive power, and muscle stabilisation. This program combines a mix of functional bodyweight moves, kettlebell and dumbbell lifts, and foundational compound exercises, proven to be effective for football athletes. Also, it helps boost performance when the season starts.
Strength & conditioning is essential when youre an athlete, it doesn’t matter what type of athlete you are, you’ll need to do strength training which is combining your bodyweight with free weights.
The team at 12REPS has prepared these exercises for you to follow within the app. You can see full demos, cues, and guided workouts in just a few taps. 12reps app helps you personalise your strength workouts instantly. This workout is guided by Will Duru, a sports scientist and strength conditioning coach
football is life
Kettlebell Split Squats
This unilateral movement mimics the sprinting stride and targets the quadriceps, hamstrings, and gluteal muscles. It improves balance, hip stability, and single-leg strength, key factors for changing direction and absorbing contact. 4 sets – 12 reps ( 6 on each leg)
- Why it works: Studies show unilateral exercises reduce muscular imbalances and improve sprint performance (McCurdy et al., 2005).
- Tip: Hold a kettlebell in the goblet position to load your core and improve posture under fatigue.
Trap Bar Deadlift
This full-body lift targets the posterior chain, including the glutes, hamstrings, and back. It’s safer on the spine than a conventional deadlift and allows for heavier loading with less technical demand. 4 Sets – 4-6 reps
- Why it works: Research highlights the trap bar deadlift’s superior peak power output compared to straight-bar deadlifts (Lake et al., 2017).
- Tip: Focus on explosive drive through the heels to develop lower-body power.
Box Jumps
These develop fast-twitch muscle fibres and teach you to produce force quickly, crucial for sprinting, jumping, and reactive play.
- Why it works: Plyometrics increase the rate of force development and vertical jump height (Markovic & Mikulic, 2010).
- Tip: Reset after each jump. Quality over quantity. Land softly.
Kettlebell Box Step-Ups
Step-ups improve single-leg strength and joint stability, helping prevent injuries. They simulate movements in running and tackling. 4 sets 12 reps ( 6 each leg)
- Why it works: Targets the glute medius and vastus medialis—key muscles for knee tracking and hip control.
- Tip: Drive through the heel and keep torso upright
Band Crab Walks
Crab walks fire up the glutes and strengthen the hips. They’re essential for lateral stability, sprint mechanics, and injury prevention. 4 sets – 20 meters
- Why it works: Hip abduction work reduces the risk of ACL and groin injuries (Distefano et al., 2009).
- Tip: Keep tension in the band throughout. Small steps, low stance.
This bodyweight movement builds glute activation and posterior chain stability. It reduces the risk of hamstring strains, a common injury in football. 4 sets 20 reps ( 10 each leg)
- Why it works: Improves neuromuscular control of the pelvis and hamstrings during sprinting.
- Tip: Lock the ribs down to avoid lower-back compensation.
Press-Ups + Pull-Ups (or Assisted)
These two movements develop upper-body pushing and pulling strength, which is vital for shielding the ball, aerial duels, and upper-body resilience. 4 sets 4-8 reps
- Why it works: Balanced push/pull training supports shoulder joint integrity and posture.
- Tip: For beginners, use an assisted pull-up machine or bands. Focus on the full range.
Kettlebell Farmer’ carry
End with a loaded carry and an explosive lift. Farmer’s carries improve grip, core, and posture. 4 sets 40 meters
- Why it works: Carries build anti-rotational core strength. The walk improves coordination
Conclusion
These 8 exercises cover the full spectrum: strength, power, balance, and injury prevention. They’re grounded in evidence and trusted by top-level athletes. Run this twice per week in pre-season. Combine with sprint drills, agility work, and football-specific conditioning. You’ll build a more substantial, faster, more durable body, ready for 90 minutes of high-level play.
