Blue Streak Sports Training

Football: Overview

soccerFootball is a game of strength, fast feet, quick reactions and enormous power. Whether it’s staying centered on the balls of your feet to block a defensive lineman from sacking your quarterback or sprinting downfield at full speed to catch a pass, every football player can benefit from being in the best possible shape.

The BlueStreak Football programs are perfect for the football player who wants to work on skills with his team but speed and quickness on the field. Let BlueStreak help you take your sport to the next level.

The variety of programs offered for football athletes ranges on all levels. The most elite train in our 4th Quarter POWER program, athletes preparing for a combine work in our Combine Training, and middle to high school athletes will develop overall strength, speed and power in our Acceleration Program. If skill is your focus, a week long camp and day clinics would be ideal for try-out preparation.

The average athlete statistical improvements are: 0.2 second decrease in 40-yard sprint, 2 - 4 inch increase in vertical jump, 5 mph increase in throwing velocity, 33% increase in foot speed, and 50% improvement in recovery time.

Below is a detailed overview of our Football-based programs:


  • Improve running biomechanics
  • Increase explosive power
  • Increase stride length/stride frequency
  • Increase maximum sprint speed
  • Increase anaerobic tolerance
  • Improve foot speed/agility
  • Improve eye-hand coordination
  • Enhance posture/body positioning
  • Improve overall strength to reduce the risk of joint and tendon injuries

Components of Football Training

  • Dynamic Warm-up/Cool-down
  • Speed Training
  • Strength Training
  • Cardiovascular/Endurance Training
  • Plyometric Training
  • Flexibility, Dynamic Balance and Agility Training
  • Core Stabilization Training

Football Player

Dynamic Warm-up/Cool-down

  • Dynamic warm-up consists of activities to increase heart rate, blood flow, muscle temperature, and breathing rate. Warming up allows muscles to stretch more easily and joints to move more easily, thereby preventing pulling muscles, most commonly hamstring and quadriceps. Our warm-up also focuses on agility, speed development and flexibility.
  • Cooling down ensures athletes relax their muscles and reduce next-day soreness.

Speed Training

  • Players run on Athletic Republic Generation II Super Treadmills. These treadmills can reach speeds of 28 miles an hour and an incline grade of 40 degrees.
  • Players are taught proper running mechanics at high speeds. Stride efficiency and power make a faster, quicker runner.
  • Players also learn visually by seeing themselves in a mirror and by using Dartfish video motion analysis —something they cannot get on the field.

Strength Training

  • Football players need functional strength to throw farther, defend better and catch more easily. A sound weight-training program promotes stability and reduces the risk of injury.
  • Players utilize resistance bands, free-weights, medicine balls, and physio balls to strengthen muscles, joints and connective tissues.
  • The exercises are biomechanically specific to on-field skills including muscle movements used in blocking, running and defending pass routes.

Cardiovascular/Endurance Training

  • Cardiovascular and endurance training at BlueStreak includes short interval/high intensity sprinting sequences on our Generation II Super Treadmills. By using the same energy systems and tactical movements utilized in football games, athletes become fitter and faster.

Plyometric Training

  • Plyometric training is an effective form of power training ideally suited to football. Players perform specific plyometric drills for increased motor performance (coordination), explosive power, vertical jump height, lateral power and rotation, and landing strength.
  • Plyometric training combines elements of both speed and strength in single movement patterns that include the Athletic Republic PlyoPress, cord technology, longitudinal and vertical jumps, box jumps, and medicine ball drills for upper body and middle body torso power.


  • Football-specific flexibility exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility helps to prevent injuries by assuring the muscles and tendons work together properly. It also makes the muscles more elastic for increased lower body explosiveness.

Dynamic Balance

  • Football is a game where player’s center of gravity and body control are incredibly important. Athletes perform a series of balance-specific exercises to strengthen their stabilizing muscles and allow for better muscular synergy and joint control.
  • Training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball and a variety of off-balance training aids.


  • Agility is the ability to change speed and direction while maintaining effective control of the body. In order to improve agility, athletes learn a variety of agility drills, including advanced ground-based agility patterns and use of a speed ladder.
  • Ground-based agility patterns are conducted on our indoor Field Turf, track, sand pit and wood courts.