There are three muscle systems that need to be developed for football.
ATP-PCR (maximum burst of 3-12 seconds -- 30 seconds minimum rest in between)
Anaerobic (high intensity exercise lasting 1-3 minutes -- 60 seconds maximum rest in between)
Aerobic (low intensity exercise lasting 20-30 minutes)
For the ATP-PCR, rest in between bursts for 30 seconds. For the Anaerobic system, rest in between exercise for 60 seconds.
We will not spend a lot of time on the Aerobic system. Try to work this system during pre-season by going for a one mile run on Saturday. Attempt to improve your time each time you run. Sing, chant, or talk during the run to build your lungs. You will get funny looks. But you will get the last laugh when you can breathe without an oxygen tank in the fourth quarter.
To allow the muscles to rebuild after tearing them down, you need to get plenty of rest.
Get 8-10 hours of sleep per day. Go to bed as close to 10 pm as possible.