• Training like a football player can help muscle control and improve cardiac output.Football official standing next to football image by Pezography from Fotolia.com
  
  Crossfit Football is a conditioning program based on strength and designed for those who participate in contact sports. It has also become popular for people who want to get in shape, as it is a full body workout that incorporates many types of exercises. The demands placed on your body will whip you into shape in a short amount of time.
  
  

Four Cone Drill

• Place four cones or markers 15 or 20 yards apart, forming a square. On your right side, start by sprinting to the second cone and then change directions to do a lateral shuffle to the left. At the third cone change directions again and backpedal. At the fourth sprint, pass the first and go back to the second again, completing the number of reps you set out to do. Make sure to do the same number of reps going in the opposite direction in order to perform the lateral shuffle evenly on both sides.
  
  

On-the-Minute Drill

• Run a particular distance or jump your feet out, do a push-up, jump your feet in and then spring up toward the sky. Perform the routine for 10 to 15 reps. If you cannot complete the motion in time, some sort of penalty must be assessed, such as 10 additional push-ups or pull-ups.
  
  

Tabata Interval

• Do the Tabata drill, more commonly referred to as the Tabata Interval. The Interval proved that powerful training provides better anaerobic capacity in the long run. Perform an exercise for 20 seconds at maximum intensity followed by 10 seconds of rest. Repeat this process, pausing eight times for a total of four minutes. The training cycle can be filled with any exercise, such as a running series, a group of sit-ups, jumping jacks or even boxing.
  
  

Suicide Runs

• Place a cone or draw a line on the ground, with three more evenly spaced in a line. You may do the suicide runs in order, or you may have a trainer call out a series of numbers. Start from the one position, sprint to two, touch the ground, back to one, touch the ground and out to three, touch the ground and so on, until you have gone to all the cones or lines. If a trainer yells out numbers, you can mix up the order (for example, two, one, three or any order the trainer chooses).