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Top 10 Best Resistance Exercises | Best Workouts for Football Players

Are you a football player looking to enhance your performance on the field? Incorporating resistance exercises into your workout routine can help take your game to the next level. Resistance training provides numerous benefits for football players, from improving agility and speed to reducing the risk of injuries.

In this article, we will explore the top 10 best resistance exercises that can help football players excel on the field.

Benefits of Resistance Training

Resistance training offers numerous benefits for football players looking to improve their performance on the field. Not only does resistance training build muscle and strength, but it also helps improve agility, speed, and core stabilization. Additionally, resistance exercises put less compressive force on the knee joint and lower back, reducing the risk of injuries such as rotator cuff injuries.

Use In Place of or Added to Weights

Resistance exercises can be a great alternative to traditional weight training or can be used in addition to weightlifting to enhance a player’s overall strength and endurance. Incorporating resistance exercises into a workout routine can help football players target specific muscle groups and improve their overall athletic performance.

Improve Agility, Speed, and Core Stabilization

One of the main benefits of resistance training for football players is the improvement in agility, speed, and core stabilization. These exercises help football players move more efficiently on the field, making them faster and more agile in their movements. By strengthening the core muscles, players can improve their balance and stability, reducing the risk of injury during gameplay.

Less Compressive Force on the Knee Joint

One of the key advantages of resistance exercises is that they put less compressive force on the knee joint compared to traditional weightlifting exercises. This is crucial for football players who are constantly running, jumping, and changing directions on the field. By reducing the stress on the knee joint, players can prevent injuries and prolong their careers in the sport.

Less Compressive Force on the Lower Back

In addition to reducing the stress on the knee joint, resistance exercises also put less compressive force on the lower back. This is important for football players who often experience lower back pain due to the physical demands of the sport. By incorporating resistance exercises into their workout routines, players can strengthen their lower back muscles and reduce the risk of back injuries.

Reduces Risk of Rotator Cuff Injuries

Another significant benefit of resistance training for football players is the reduction in the risk of rotator cuff injuries. The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint, and football players are prone to shoulder injuries due to the nature of the sport.

By performing specific resistance exercises, players can strengthen the rotator cuff muscles and prevent injuries that could sideline them from the game.

5 Strength Training Exercises with Resistance Tubing

Hip Extension:

Attach the resistance band to a sturdy object at ankle level, then loop the band around one ankle. Stand facing away from the anchor point and extend your leg behind you, focusing on squeezing your glutes at the top of the movement.

Lateral Squat Walk:

Slide the resistance band around your thighs, stopping just above your knees. Assume a squat position and take small lateral steps to the side, keeping tension on the band throughout the movement.

Lateral Raise:

Place both feet shoulder-width apart while standing on the resistance band. Hold the handles of the band with your arms by your sides, then lift your arms out to the sides until they are parallel to the ground.

Squat with Shoulder Press:

While standing with both feet on the resistance band, raise the handles to shoulder level. Perform a squat, then as you return to standing, press the handles overhead.


Attach the resistance band to a high anchor point and stand facing away from it. With arms extended overhead, pull the band down towards your hips in a controlled motion.

5 High Resistance Band Sprint Drill Exercises

10 Yard Acceleration Sprint:

Attach a high resistance band around your waist and perform short sprints of 10 yards, focusing on explosive acceleration.

Back Pedal:

Secure the band around your waist and backpedal, maintaining tension on the band throughout the movement.

Broad Jump:

Stand on the resistance band with both feet and perform broad jumps, exploding forward as far as possible while keeping tension on the band.

Multi-Directional Sprint and Touch:

Place cones in a zigzag pattern and sprint in different directions, touching each cone. Use the resistance band for added challenge.

Multi-Directional Jump:

Attach the resistance band to a low anchor point and perform jumps in multiple directions, focusing on quick and explosive movements.


In conclusion, incorporating resistance exercises into your workout routine can benefit football players in various aspects of their game. By improving strength, speed, agility, and injury prevention, resistance training can help players perform at their best on the field. Give these top 10 resistance exercises a try to take your football game to new heights!

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