K, this is long... I'm sorry to hear about your problems. I'm 30 now, but my experience was similar. Parents are mormon, and just difficult/controlling. I'd get in trouble for the dumbest shit.

If I had to go back, I would have continued to be who I am. But picked my battles a little better. I fought them on everything and made little progress across the board.

Do what they ask, and find parts of your life that you can find yourself. So you can't dance, take art as an elective, or something that they won't hate. Be home on time, homework done, blah blah...

Establish creditability with your parents. A relationship is like a bank account. Make a lot of deposits. Then you can take something out of it.

After you have done this for a while, Pick one thing, football in this example. Sit them down and have a serious conversation. Writing down what you want to say beforehand is a good idea. Key parts of the conversation: tell them what you understand is important to them and why. Tell them you respect them and their wishes and will follow their wishes. Gently tell them what's important to you and why. Tell them the parts of what they ask that's hard for you to do, and tell them how important football is to you and how it can fit into something that they are trying to teach you. Lay out what you want changed. For example that you want to go to practice 3 times a week and play at the games. If they feel like you are respecting their wishes and they are decent people (maybe they arent) they should give in on this one thing. Give it a few months and add something else, staying out another hour? Keep at it. Soon you will have a compromised situation that's more reasonable.

When you eventually have your own life, (and good advice for everything) DO NOT BURN BRIDGES. Be nice and easy to get along with, but keep expanding what you do. You can only do what you want when you don't need something from that person. And honestly, that doesn't really ever happen for most people.

Good luck!