Of all the sports listed here, football is America’s favorite, and one in which power, strength, and speed rule the game. Armchair quarterbacks sit in awe of the performances they view from the comfort and safety of their own home, while future superstars spend their off hours working to build the skill set needed to be the next sensation. Read on to learn some of the best football workouts to include in your very own football training program.
Uphill Speed Ladder
Any exercise performed on an incline adds that extra something to your exercise routine, and this one, while appearing simple, is anything but when you do the necessary repetitions. Place a ladder on the incline of a hill and starting with your left foot, quickly tap both feet in each rung until you reach the top.
TRX Hip Press
If you want to make it to the end zone after intercepting the other’s team pass, you need to be fast, and the TRX hip press works on your glutes to help increase your speed. Hold the handles of the TRX straps that have been secured to something stable and strong with your arms extended and your palms facing in. Keep your back straight and parallel to the floor, squeeze your glutes and extend your hips towards the ceiling. Lower to the starting position and complete 2 sets of 10 to 15 reps.
Side planks are essential for targeting the obliques and lower back. To start, lie on your side with your right elbow under your body. Keep your body straight as you rise onto your elbow and the outside edge of your foot and hold for 45 seconds. Switch sides and repeat—2 reps of 45 seconds each should soon show you you’re not as strong as you thought you were!
A weak lower back will never get you out of the amateur leagues, and the landmine row is one of the best football workouts for strengthening what needs to be your strongest area. Start by straddling the bar and assuming the athletic position with your back flat and your chest up. Grab the rope attachment wrapped around the bar near the plates and assume a 45-degree bend at the waist. Drive your elbows back until your hands reach the outside of your chest and lower the weight, with control, until your arms are straight. Repeat for 3 sets of 8 to 12 reps.
Center for Athletic Performance and Physical Therapy
This is just a sample of the football exercises we have developed into our football training program, and if football is your thing, schedule an appointment to meet with our sports trainers today.
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