Sport · 25 min

Gridiron Speed

Five-second bursts on a play clock, plus jumps for power.

• 25 minutes
• Regular
• No kit

Customise copies this workout to the Bench, where every move and number is yours to change.

A football play lasts about five seconds and the next one starts 25 to 30 seconds later, so every effort here follows that rhythm. You do starts, broad and squat jumps, and short change-of-direction bursts, all at high quality with full recovery. If a rep gets slower, stop the set.

Kit

No kit

Music

The tempo follows each block.

Sport

Train for football

Tempo shape

Z2 Warm · 90 to 115 bpmZ5 Peak · 135 to 150 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • Jog in Place60 s
   • Inchworm4 reps
   • Leg Swing15 s each side
   • A-Skip20 s
   • Butt Kicks20 s
   • Bodyweight Squat8 reps

2. Starts10 rounds

   Z5 Peak
   • Sprint5 s · From a three-point stance, 90 percent

3. Power3 rounds

   Z5 Peak
   • Broad Jump4 reps · Full reset between jumps
   • Squat Jump5 reps
   • Push Up6 to 10 reps · Fast on the way up

4. Change of direction6 rounds

   Z5 Peak
   • Lateral Shuffle5 s · Shuffle, plant, go
   • Shuttle Run6 s · Five yards out and back

5. Trunk

   Z4 Work
   • Bear Hold30 s
   • Side Plank20 s each side

6. Cool down

   Z1 Recover
   • March in Place45 s
   • Half-Kneeling Hip Flexor Stretch25 s each side
   • Standing Hamstring Stretch25 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.