No matter what position they play, football players need a combination of speed, strength, and agility, to transition quickly between acceleration and deceleration and be successful on the field.

Plyometrics

Since plays last between 2 and 15 seconds, football is considered an explosive sport. For this reason, the best exercises to use are a combination of strength and plyometric exercises. Plyometrics' allow the body to exert maximum force in multiple quick sessions. These exercises stimulate the body's central nervous system, activate fast-twitched muscle fibers, and develop both strength and speed. Strength focused exercises are defined by low repetitions and high weights. The best strength system to use is a 5x5 program that allows the body to handle heavy weight for multiple sets with moderate rest time between sets.

The following workout will improve your ability to accelerate and decelerate on the football field, and recover quickly between practices and games. However, because these workouts are hard on the CNS and body, we do not recommend doing this routine during play season as they may cause symptoms related to overtraining.

These basic exercises incorporate 3 days of weight lifting (Legs, Push, Pull) and 2 days of plyometricsThe best way to set up this routine is to do leg exercises on Monday, pushing exercises on Wednesday, pulling exercises on Friday, and plyometric exercises on Saturday and Sunday.

 

Football Workout Day 1: LEGS

Exercises

Sets

Reps Rest 

Squat

 5

5

90 seconds

Front Squat

3

8 30-60 seconds
Stiff Leg Deadlift

3

8 30-60 seconds
Calf Raise

4

15-20 45-60 seconds
Leg Curl

4

10-15 45-60 seconds

 

Football Workout Day 2: PUSH

Exercises

Sets

Reps Rest 

Bench Press

 5

5

90 seconds

Incline Dumbbell Press

3

8-10 30-60 seconds
Seated Chest Press

4

8-12 30-60 seconds
Incline Dumbbell Flys

4

10-15 45-60 seconds
Push-Up

4

 AMRAP 60-90 seconds

 

 Football Workout Day 3: PULL

Exercises

Sets

Reps Rest 

Deadlift

 5

5

90 seconds

Barbell Rows

3

8-10 30-60 seconds
Lat Pulldowns/Chin-ups

4

8-12 30-60 seconds
Seated Horizontal rows

4

10-15 45-60 seconds
Shrugs

4

15 45-60 seconds

 

Football Workout Day 4 and 5: PLYOMETRICS

Lateral Bounds :

To build explosive lateral power in your legs which is important in football regardless of position. Used to learn how to land and absorb force, reducing the possibility of injuries common to the violent collisions and landings of football.

  1. Start in a squat position, balancing on your right leg.
  2. Explosively jump as high and far to the left as possible.
  3. Land on your left leg in a squat position.
  4. Explosively jump as high and far to the right as possible.
  5. Land back in the starting position.
  6. Do 3 to 5 sets of 5 to 10 repetitions.

Squat Jumps:

This works the hips, knees, and ankles. These exercises help increase power on the field, whether you’re running, leaping, or battling an opponent.

  1. Stand with your feet slightly wider than your hips.
  2. Lower your body to squat down.
  3. Press up through your heels, engage your abdominals, and jump up explosively.
  4. Lift your arms overhead as you jump.
  5. Upon landing, lower yourself back down to the squatting position.
  6. Do 2 to 3 sets of 10 repetitions.

Box Jumps:

To improve explosive power in your hips and legs which is especially important when creating separation from opponents on the field. For this exercise, you’ll need a box, or something to jump on that’s 12 to 36 inches high. To increase the intensity, you can do the exercise using one leg.

  1. From standing, squat down, then jump up onto the box with both feet.
  2. Lift your arms up as you jump to gain momentum.
  3. Jump up and backward off of the box, gently landing with bent knees.
  4. Do 2 to 3 sets of 8 to 12 repetitions.

Tuck Jumps:

This exercise improves your agility, strength, and stability. It’s useful in sports training for any activity that requires you to quickly change direction.

  1. Stand with your knees slightly bent and your feet shoulder-width apart.
  2. Bend your knees and then jump up as high as you can, bringing your knees up towards your chest.
  3. Do 2 to 3 sets of 10 to 12 repetitions.

 


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