Are your football conditioning drills getting you into game shape or simply sprint shape? The pre-season is the time when most real football players start to put serious work into the football conditioning drills. If you’ve been conditioning all year long like you’re supposed to, the pre-season is a time for fine tuning. (If you haven’t, I’d question your commitment to the game).

The problem is most guys just do the same conditioning drills all year long. Do we do the same weight room exercises week after week? No, of course not. We’d adapt. So why are we all just running the same five sprints over and over again?

Now is the time to dig in and try to get a little more “football specific” or as close as you can get. You can still do sprints (10s, 20s, 40s, 100s, and even the dreaded 400s for mental toughness), but you should put some big time effort into using the Prowler in your conditioning drills. There isn't any law against improving football skills while you condition nor is it illegal for your conditioning to match the needs of your position as closely as possible!

Use the Prowler for the four exercises I’m about to describe and your real world, 'on the football field' conditioning will explode.

1. Drive, positional move, and sprint

This is a favorite of linemen and linebackers, but it’s applicable to running backs, wide receivers, and everyone else on the field.

Load a Prowler up to a fairly heavy weight. Get into a solid athletic position and drive hard. You’ll push the sled for 3–7 yards. Then, make a move (rip, swim, spin, hand chops), release the Prowler, and sprint.

For example, a defensive tackle would:

  • Make a move as a defensive lineman would (swim it, rip, spin) and then sprint forward or laterally as if chasing down a play.
  • Slip off and sprint laterally, shuffle, and burst forward.

An offensive lineman would drive, release, and work up to the next level. Linebackers would drive, “get off the block,” and sprint to the imaginary ball carrier.

Do this for 5–10 reps varying the move, the distance of the sprint, and the angle. A partner can simulate the ball carrier or defender to make it more realistic. Or for offensive linemen, a partner can hold a blocking shield at second level depth to get the linemen used to sprinting up field and then getting under control to deliver a blow. Or you can simple treat it as a scoop block and “slip off” and sprint up to the next level. You can use a one man sled if the school allows access year round.

2. High-low drive relays

These are a little less football specific. They are used more for the mental toughness aspect.

Load a medium to heavy weight on the Prowler. Push for 15–20 yards with the high bars. Once you hit the finish line, swing it around, grab the low bars, and push back. Think of this drill as more of a finisher. Use it after a weight training session or after a practice. If you make it competitive, you’ll have less sissy pants complaints from the guys. Depending on your current condition, start with three but shoot for 5–7 total relays.

3. Backpedal, turn, and sprint

This drill is great for anyone who has to cover but can be used by all positions because it increases athletic ability as well as conditioning.

Use a medium sled with a handle attached to a strap. A Spud towel strap works nicely. Backpedal quickly for 10 yards, drop the handles, turn, and sprint for ten more. You can also turn and sprint on various angles.

Expect some falls the first time you try it, so start on grass. But once your players get the hang of it, they’ll be in love. If you’re using this conditioning drill alone, go for 8–12 sprints. Or you can use it in combination with the others on the list and/or other conditioning exercises.

4. Drives, release, and hit

This is a take-off on the drive, move, and sprint. This time you’ll load up the Prowler nice and heavy and drive for 5–10 yards. Then release it and have a partner hold a block shield or dummy. Now, do what you do on the field.

Linemen will deliver a blow to the bag and sprint five more yards. Wide receivers and running backs will run into the bag, “break the tackle,” or spin off and sprint five more yards. Linebackers can release, beat the block, and sprint. Or they can make a form tackle on the bag. The point is to drive hard on a heavy weight, release, and make football related moves that are specific to your position. This conditions you and teaches you to be skilled even when you're tired. Start with three sets of 7–10 sprints. Add a set per week until you hit six.