Tuck jumps are performed by jumping in place and bringing both knees up to your chest. Repeat immediately upon landing. Planks are one of the best exercises for developing core strength.
Planks also work hamstrings, glutes, and actually helps improve balance. This exercise can be done at the field during practice or even at home. These strength and conditioning exercises represent or more natural way to train young athletes, without the worry of inappropriately stressing growing muscle and bones with heavy weights.
Furthermore, it helps develop total body strength and cardiovascular endurance simultaneously. They mimic some of the movements needed on the football field and can be interchangeable with other activities like jumping jacks, short sprints, broad jumps, etc.
The best overall lift to improve body health for athletes and non-athletes is the parallel squat. No other lift serves to build and develop as many muscles and joints that are crucial for living a healthy life as the squat.
It is such a critical lift that most weights coaches say if they were forced to only do one weighted exercise they would pick the squat over any other lift. With that being said the squat has long been a target of different attacks that attempt to tear down the merits of the lift.
There are a variety of different arguments that people use to attack the squat including: it is bad for your knees, it is bad for your back, it stunts growth, and it slows athletes down. The only time these arguments hold any validity is when people are squatting using poor technique. Anything done with poor form can cause injuries and the squat is no exception. When teaching young athletes how to squat there are a couple of key coaching points that must be adhered to in order to eliminate injuries and gain the maximum benefit from the exercise.
The first principle is that athletes must establish a strong base. One quick way for players to determine their power position is to have them stomp their feet into the ground.
When they stomp into the ground their body will naturally take them to a great power position that fits their biomechanics. One of the biggest concerns is with athletes backs. This will allow the hamstrings, glutes and quads to engage in the lift instead of putting some of the weight through the back.
The best way to teach this to an athlete is to have them take a big breath before they squat. This big breath should fill their lungs and make them stick their chest out. They want to keep this core position throughout the lift. That means you need a different workout program for football than you do for bodybuilding.
Below we have put together what we feel is a solid and easy to follow offseason strength and conditioning program that effectively trains you the way a football player should train. If you are on summer break and playing football at Ohio State or are a member of the Chicago Bears you should probably read through their summer conditioning encyclopedia they give, otherwise, this should do well for you. Here you go, an effective program that is easy to follow and gets results.
Related: How to Build Power for Athletes. Mount the treadmill with your legs straddling the running deck. Step on the deck and beginning sprinting while holding on to the front handrail. Sprint for 15 seconds and dismount. Rest for 1 minute — 30 seconds and continue this procedure until you have completed ten reps.
Cool down. Quick warning on these, they may make you hate life as we know it. During this workout, you will run one set of yard sprints. From a stance, sprint yards. Exercise 21 of 5.
Exercise 22 of 5. Exercise 23 of 5. News The Complete Mr. Olympia Winners Gallery. Thank you for signing up. Your information has been successfully processed! I want content for Muscle and Fitness Promotions.
Muscle and Fitness Hers Promotions. Examples include:. This type of workout would benefit anybody who can commit the time required to improve their athleticism and power.
This workout is designed for football players; however, this workout would also suit other explosive athletes such as rugby players. It comes down to a matter of how much time and effort can be dedicated toward self-development. Football training differs from other sports training since it is a high-octane, high-impact, collision sport.
Football players vary greatly in size and capabilities based upon positions ex. Linemen and Defensive Backs and therefore need position-specific plans?? The sport with the most similar training protocol to football would have to be rugby.
Rugby is essentially football without equipment. I'd like to correct myself?? Both football and rugby require extensive dedication to training in order to become one of the elite. I encourage those interested in stepping up their game play to check out the links below for further information regarding football training.
Workout of the Week is where forum members are asked to answer questions about what they think the best workouts are. The Question Football can require strength, speed, agility, endurance and explosiveness.
Is this workout too intense for the average person? Who else would benefit from this type of workout? Bonus Question How does football training differ from other sports training? Show off your knowledge to the world!
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