HS Football Off-Season
CMay Performance
Football🏈 High School Football Off-Season Strength & Conditioning Program Build the Foundation for Next Season Now
Our comprehensive 8-week program is designed to help athletes recover from the grind of the season while laying the groundwork for peak performance next year.
Through structured training focused on speed, strength, power, and durability, athletes will:
Improve on-field performance
Reduce injury risk
Develop explosive athleticism
The program includes:
Optional Pre-Testing Week to establish baselines
Two 3-Week Training Phases for progressive development
Daily Soft Tissue & Mobility Work
Three Total-Body Gym Sessions Weekly (power, strength, mobility, injury prevention)
Three Speed, Agility & Conditioning Days to enhance quickness and endurance
Enter next season faster, stronger, and more resilient than ever.
Prep
A
Active Dynamic Warm Up
Everything should be 10-15yds. Can add jog or backpedal in between exercises.
B
10 Yard Sprint
Deadlift Prep
C
Deep Squat Stretch x20-30s Banded Ankle Dorsiflexion x8-10 Glute Bridge x12-15 Deadbug x8-10 Infant Squat x10 Empty Hexbar Deadlift 2x5
D
Hex Bar Deadlift
5, 5, 5, 3, 3, MAX
Recovery
E
Cool Down
Shin Box Rotation x10 Child's Pose x10 (breaths) Bretzel x10 Pigeon Stretch x60s
Prep
A
Movement Prep
Foam Roll - as needed Glute Mob + Adductor Rock Back x10s + 30s stretch Shin Box Rotation x10 Table Top + Hip Thrust x10 KB Lateral Shift - Alt 2x5 KB Squat Jump 3x3
Conditioning
B
Aerobic Test
Jump on an Assault Bike for 10 minutes. Record total calories in 10 minutes.
Recovery
C
Cool Down
Shin Box Rotation x10 Child's Pose x10 (breaths) Bretzel x10 Pigeon Stretch x60s
Prep
A
Active Dynamic Warm Up
Everything should be 10-15yds. Can add jog or backpedal in between exercises.
B
Pro-Agility Drill
Bench Prep
C
Band Pull-Apart x15-20 Scap Push-Up x10–12 reps Band Face Pull x10-12 Push Ups x8–10 (controlled) Band Tricep Pushdown x10-12 Empty bar bench 2x5
D
Bench Press
5, 5, 5, 3, 3, 3
Recovery
E
Cool Down
Shin Box Rotation x10 Child's Pose x10 (breaths) Bretzel x10 Pigeon Stretch x60s
Prep
A
Movement Prep
Foam Roll - as needed Glute Mob + Adductor Rock Back x10s + 30s stretch Shin Box Rotation x10 Table Top + Hip Thrust x10 KB Lateral Shift - Alt 2x5 KB Squat Jump 3x3
B
Walk
Prep
A
Active Dynamic Warm Up
Everything should be 10-15yds. Can add jog or backpedal in between exercises.
B
Broad Jump
C
40 Yard Sprint
Recovery
D
Cool Down
Shin Box Rotation x10 Child's Pose x10 (breaths) Bretzel x10 Pigeon Stretch x60s
A
Walk
1 x 30:00
Chris May
Sports Performance Coach and Director at Saddlebrook International Sports with 15+ years training elite athletes across the MLB, NFL, NHL, ATP, and WTA. Former Division I safety at Eastern Michigan and pro player in Europe, now leading athlete development and performance programs at Saddlebrook International Sports
