Football

Exertion    Phase                   Cardio            Balance/Strength                         Sports Drills

Phase 1 

 15-20  

Minutes

Walking outside 

• Treadmill walking 

• Stationary bike 

• Arm bike

• Single leg balance 

• Tandem stance  

  • One foot in front of  the other 

• Neck strengthening

 

• Light stretching 

• May walk during practice or PE class

 

 

Phase 2 

 20-30  

Minutes

• Walking 

  • Speed/Uphill 

• Elliptical 

• Stairmaster 

• Swim with kick board • Light Jump rope 

• Light jogging

• Core exercises 

  • Minimize head movements Planks, leg lifts 

• Body weight exercises

  • Lunges, squats, puss ups, step-ups, tricep dips 

• Yoga and Pilates 

  • Minimize head movements

• Balance exercises

 

• Activities without risk of contact or collision 

• No activities with multiple balls in the air 

• Examples

  • Light throwing and catching

  

  

 

 

 Phase 3 

 30-40  

Minutes

 

 

 

 

• Running and sprinting

• Footwork and cutting

• Jumping

• Core exercise with head  movement 

  • Bicycle crunches, planks with head rotation

• Low weight high  

repetition lifting 

• Squats, curls, bench press, lunges 

• Dynamic warm up 

  • Jogging, high knees

• Jumping exercises 

  • Squat jumps, jumping jacks, box jumps 

• Balance exercises 

  • Single leg balance with forward reach to floor

 

 

 • Non-contact activities with light hand touch only

• Examples

  • Agility/ladder drills
  • Lineman and linebackers with light touch only
  • Quarterbacks – lower intensity throws advancing to higher intensity
  • Skill players may run routes and catch without opposition
  • Kickers may advance to medium intensity kicks
  • Long snappers  10-15 snaps without opposition

 

Phase 4 

 40-60  

Minutes

• Continue Phase 3 Cardio while increasing duration

• Advanced core exercises

  • Burpees, mountain climbers

• Higher weight lower repetition lifting 

• Continue balance exercises 

 

• May start body contact and tackling drills (no live scrimmage)

• 1 v1, 2 v 2, etc

• Offense v defense drills

• Tackling progression

  • Low intensity with pads
  • Advance to sled work
  • Body contact and tackling drills

Phase 5 

 > 60 Minutes


• Full practice
participation without restrictions 

• Full practice participation without restrictions

• Full practice participation without restrictions

If headache, dizziness, or any other symptom occurs during the progression, stop exercising, wait 24 hours, then resume activity at the pervious symptom free level.