football |ˈfoŏtˌbôl|

A form of team game played in North America with an oval ball on a field marked out as a gridiron.

An oval ball used in such a game, made of leather and filled with compressed air.

Target Group

Training Focus

EFS Performance Solutions

The EFS Matrix of Scientific Training (Primary Skills for Football):

In pursuit of maximizing athletic ability, there are almost an infinite number of possible sports training and fitness areas to work on.  In addition to this complication, there is not an infinite amount of time to train these numerous areas, and recovery is essential to improvement. For younger athletes, proper stimulation with adequate nutrition and rest will create a thriving state. For older athletes, after targeted breakdown (proper stimulation), sound nutrition, and then rest, the goal should be to attain a naturally anabolic (or building) state. Because of the mature endocrine system of prep and elite athletes, an anabolic state is attainable when pursued in a prudent manner. In summary, focusing on the most essential areas is crucial to maximizing training effectiveness and sports performance. In the diagram below we have identified a key list of primary skills and scientific training components based on their level of importance to the sport of football.

Select a Sport

The EFS Training System and EFS performance solutions have empowered thousands of football players to reach levels of athletic potential thought previously unattainable.

To better prepare and equip football players to reach their maximum potential, we have provided an analysis of the challenges they face, windows of opportunity that exist, and the solutions we provide for football athletes at various levels.

Youth Level (Ages 7-13)

Challenges: The young footballer often tests the water with flag football or (if they are really enthusiastic), they dive right into youth tackle football (with Pop-Warner, PAL, etc...). Before you know it, they're learning the game and these youngsters are soon looking at high schools. During the youth level developmental years, the nervous system is fresh and largely untrained. Fundamental football skills such as catching, throwing, and covering an opponent can prove challenging and even frustrating (for player, parent and coach).

Window of Opportunity: There is a crucial window time, during these years in which the nervous system is very impressionable, as it is laying a foundation for the future. EFS's neural-motor training helps make learning and eventually mastering these field skills easier. High coordination and high speed movements are more easily assimilated for athletes who use the EFS System and Performance solutions. The outcome is enhanced neuromuscular synchronization, greater limb control and ultimately confidence. The EFS System drills and exercises lay a foundation of greater neural connectivity which (if reinforced enough) will impact them for the rest of their lives.

Prep Level (High school years)

Challenges: During the high school years, the game becomes more complex and the competition intensifies. Strategies such as passing become a real part of the game, increasing the demands on both offensive and defensive side of the ball. Meanwhile, the thought of playing college ball (JC or 4 year) runs through the mind of almost all who step on the field at the high school level.

Though field skill proficiencies increase, this is also a time when new weaknesses begin to stand out. If one is lacking in their off-season preparation, areas such as power (speed and strength), lateral movement, foot quickness and injury risk become real concerns for the high school football athlete.

Window of Opportunity: The EFS System and performance solutions were created to meet these challenges face to face. Through target strengthening and correcting these weak links in a wise and prudent manner, Prep level players become more balanced and able to develop to their full potential. The difference is preparation vs. procrastination, first downs vs. lost yards, tackles vs. misses, quick reaction and fast cuts vs. delayed reaction and immobility, and confidence vs. discouragement.  Over-emphasizing field skill building will cause one to miss this window of opportunity and will actually be the downfall for those who neglect building a solid foundation of speed, quickness and power.

Elite Level (College and Professional)

Challenges: Football players who compete at the Elite level usually are playing some form of highly competitive college ball, or even professionally. Their many years of exhaustive special teams, offensive, defensive, and positional skills practice has sharpened their football skills to a fine point. Limited by a finite number of hours to practice and train each day, these players risk over-training if their planning is unwise and training is inefficient. Furthermore, they won't be as affective, or even noticed if they are lacking speed or power. To avoid wasteful experimentation and even catabolism (excessive breakdown), and to maximize gains, one must spend their practice and training time wisely.

Window of Opportunity: For elite level football players, the slightest edge in speed, quickness or power can yield an overwhelming victory for those who seek and attain this advantage wisely. The Proven EFS System and performance solutions are so effective and reliable at gaining this edge, that it can be the difference between starting and sitting the bench, consistency and inconsistency, winning and losing, and ultimately success and failure for elite level players.

Football players who use the The EFS System or EFS performance solutions, improve in testing and practical application.

Because the EFS system is proven effective, they score higher for speed, quickness, and vertical jump testing. There is no wasteful experimentation, guessing game, or trial and error. The time saved from training more efficiently with The EFS System, allows football players to spend more time practicing field skills, such as receiving, ball handling, routes, throwing, blocking and tacking.  Their field skills are now working from a more solid foundation of primary skills (As illustrated in the The EFS Peak Performance Pyramid), which yields much greater playing potential. 

© 2010 Extreme Fitness and Sports, Inc. All rights reserved

The EFS Peak Performance Pyramid (EPPP)

Field skills such as such as receiving, ball handling, routes, throwing, blocking and tacking are only maximized when built on a solid foundation of primary skills that are rooted in exercise physiology and sports science. Like a pyramid, the wider and more solid the foundation, the higher the peak can be. See immediately below (The EFS Peak Performance Pyramid) for a visualization of this principle.

The EFS Speed, Quickness, Agility & Jump Training System

Average participants using this EFS System improve foot quickness and agility scores by 20-40%, reduce 40yd and other speed times by 2-5 tenths, and increase vertical jump score by 2-5".

Applied Benefits

Football players who prepare with the EFS Speed and Quickness and Jump System are better able to react to a ball or an opponent while covering, cutting, hitting, eluding and running pass patterns. They enhance their ability to make a tackle with greater speed and run routes with much better acceleration. The result is fewer mistakes, better skill execution and greater confidence.

The countless "almosts" become "I cans". Performance levels surge and confidence levels flourish.

Expected Results

The EFS Sports Strength Program

Participants using EFS strength programs have been known to improve strength by 20-30% for the Beginners program and 40-50% for the Advanced program.

EFS AST (Applied Sports Training)

Here we target proper cutting and lateral movement, position oriented exercises as well as applied reaction for football. 

Testing as well as applied outcomes (or field performances) are the primary success indicators for EFS AST.  Athletes using this EFS Applied Sports Training usually participate in private lessons, paired training or team training programs.

Where we are

EFS Training Facility

1077 Dell Ave

Campbell, CA 95008


Contact US

Phone: (408) 370-9980


Nick Hirschman, Standout EFS Athlete, Colorado Buffaloes QB


Patent and Trademark Pending. EFS INC. All Rights Reserved.


Home           Introduction          About EFS             Records              Multimedia              Proven Results            Contact 

Programs & FeesEFSFees.html

Patent and Trademark Pending. EFS INC. All Rights Reserved.

Highlighted means more focus