Weight Lifting Regimen
Even though semi-pro football isn't the pros, it's definitely a step up from recreational leagues and flag football. The hits are real, and the players can be fiercely competitive. Your body needs to be able to keep up. This is especially true if you're an older recruit. The semi-pro ranks are full of people in their 40s and 50s, but in order to be able to play at this level, you really need to be in tip-top shape.
A big part of playing football is having the ability to move a person. That person could be smaller or much larger, but it still takes great strength to block an opposing lineman.
Be sure to ask the coaching staff how strength will be assessed during tryouts so that you can hit the weight room to prepare. Some teams may ask you to perform tasks such as bench-pressing a certain amount of weight for as many reps as you can handle.
Upper, lower and core body strength will help you excel throughout the season, so develop a well-balanced strength conditioning program and follow it for the weeks and months leading up to the tryouts.
What about the cardio side of football fitness? Are you ready to run down the field?