Football is a game rich with tradition. It recalls images of The Junction Boys and “the grind,” where grueling practices and neverending conditioning have long been synonymous with success. At Stewartville High School, Garrett Mueller is breaking the mold. With a sprint-based football philosophy that prioritizes speed, recovery, and efficiency, Mueller has created a program that not only dominates on the field but also minimizes injuries—proving that less can indeed be more.
“Our guys aren’t tired,” Mueller explains. “They’re able to play faster and more violently on a Friday because of that. If fatigue makes cowards of us all, we’ve eliminated that problem.”
His approach has not only kept players fresher but has also translated to unprecedented results, including two consecutive state championships and a near-perfect injury record.
The Problem with Tradition
For decades, traditional football practices have emphasized long, grueling sessions with intense conditioning drills aimed at building endurance. However, these methods can often wear athletes down, leaving them fatigued and an increased risk of injuries. Mueller, who grew up immersed in the “old school” style of football, recognized its potential shortcomings early in his coaching career.
“In my first year as a head coach, we were doing the one-tens in the summer and gassers after practice,” he recalls. “We thought we were preparing kids for game day, but really, we were just wearing them out. By focusing on speed and recovery instead, we’re fresher, faster, and healthier going into Friday nights.”
The Sprint-Based Philosophy
Mueller’s sprint-based approach replaces traditional conditioning with targeted sprint training, shorter practices, and significantly less hitting. Practices are designed to simulate game conditions without exceeding the physical demands of actual gameplay. His team also uses cutting-edge technology like Titan GPS units to monitor player load and ensure optimal recovery.
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The results speak for themselves. Stewartville’s program has achieved a remarkable record of player health. In 2023, every player dressed and stepped onto the field for the state championship game—a 14-game season without a single significant injury. This consistency wasn’t an anomaly; the team had similarly healthy rosters in previous seasons.
“It’s not sustainable to grind kids into the ground,” Mueller says. “We’ve seen that when you manage practice volume and allow kids to recover, you reduce injuries and enhance performance. The data supports it, and so do our results.”
Raising the Ceiling, Not the Risk
Mueller’s program goes beyond keeping athletes healthy; it builds faster, stronger, and more confident players. By focusing on sprinting—described by Mueller as “the most complex, violent thing our brain has to coordinate”—the team has raised players’ speed ceilings, making game speeds feel manageable by comparison. This not only improves performance but also reduces injury risk by increasing players’ ability to handle high-intensity movements safely.
“If we can raise a kid’s ceiling so he can run 21, 22 miles an hour, playing the game at 16 or 17 feels a heck of a lot easier,” Mueller explains. “The game becomes less taxing for our guys, and that’s where we see separation in the second half.”
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Transforming the Future of Football
Mueller’s success is inspiring other programs to rethink their approach to conditioning. His philosophy is not just about winning championships but also about transforming the football experience for athletes. By making athletes look forward to practice rather than dread it, Mueller is proving that football doesn’t have to come with the pain traditionally associated with it.
“When you create a culture where players love what they do and feel physically ready to compete, it’s a win for everyone,” Mueller says. “The fewer kids we lose to injury, the more success we can achieve—and the more meaningful that success becomes.”
As more coaches adopt Mueller’s sprint-based philosophy, the days of conditioning-focused football may be numbered. In its place stands a new standard: a game built on speed, precision, and player well-being. Stewartville’s story is proof that football can be faster, healthier, and more sustainable—and the rest of the football world is starting to take notice.
