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Beyond Fitness: Innovative Strength Training Drills for Football Players by Sportzz World

In other words strength training not only directs general physical development in the football player but also develops the capacity to execute the proper motor pattern pertinent to a position on the team.

Although basic lifts such as squats, deadlifts, and bench presses are still basic they should be complemented with some of the unique strength training drills that I propose for the football player below. At Sportzz World, it is our intention to provide the latest in drills that can not only shock the athlete but also provide the thinking outside the paradigm of a traditional football workout.

In this article we present a few sample, complex strength training exercises specific for football players with the goal of increasing power, speed strength, rate of force development, and general Physical Preparedness. These drills are not purely fitness related but foreseen for addressing football requirements such as the speed, the ability to change direction and contact power.

1. For power and hip drive, the exercise of the week is the Kettlebell swing.

Football is an explosive sport, and I can’t think of a better exercise to replicate the force of a football player’s charge, body-shock, or run. The hip thrust that comes during kettlebell swings effectuates natural football movements such as when a player bursts off the line or breaking away from a tackle.

How to Perform:

For the first step pick a small kettlebell and then take your starting position with a wider than shoulder width stance.

Take the kettlebell with two hands in front of the body keeping the upper body straight and engaged abs.

Lock your abs tight, do not rotate at the waist but at the hip, descend with the kettlebell swinging back and pass between the legs with the spine erect.

Swing your hips in an explosive manner towards the target and whip the kettlebell up to the chin (or to the head if possible) while demonstrating core and gluteal muscle force.

Lower it to a particular level, then take some time before you lower it again for 3-4 sets with 10-12 reps each.

The kettlebell swing targets lower body and hips specifically, which in turn will improve a football player’s ability to get off the line of scrimmage, his tackling strength, and overall athleticism.

2. Plyometric push-ups for upper body explosiveness Plyometric push ups, also known as clap push ups are good for upper body explosiveness.

While football requires lower body strength for breaking through the line of blockers, tackling and contact, upper body strength plays an even bigger role. It is the perfect plyometric exercise if you aim at building upper body power and explosiveness especially on the chest, shoulders and triceps.

How to Perform:

It will begin in the standard push up position with your hands placed approximately a hand span away from each other.

Bend at the waist and bring your chin toward your chest, so that it is a few inches above the ground.

Explode upwards, forcefully enough to remove your hands from the floor. For an even greater difficulty perform the same but while clapping your hands in mid air before attempting to landing or after throwing the ball.

Exercises at muscle failure, as many reps as possible. Do 3-4 approaches with 6-10 reps.

Indeed plyometric push-ups enhance upper body power to enable a player to push off the blockers, sustain pressure on offences as well as generating force in tackles.

3. Tire Flips for your full-body strength and functional power

Tire flips are a functional strength training exercise for football players; representing total-body exercise with specific benefits of emulating the process of lifting or pushing an opponent off the line of scrimmage. As it will be seen, tire flips help build a strong centre and upper-body strength, explosive power and grip strength that are vital to unlock or truck opponents in football games or create pockets of space for oneself or teammates.

How to Perform:

Take a big tire and put it all in front of you facing you. Facing the tyre, stretch your legs parallel to each other about the width of your shoulders then bend your knees and lower yourself to the ground with your hands placing your palms on the edge of the tyre.

Squash your abdominal and thigh muscles, and deploy the strength of your hips and thighs to pick the tire up.

Turn the tire over with your arms and your legs, extending the tire as far as you can until you return it to the starting position.

For the flip exercises 3-4 sets of 5-8 flips should be repeated with sufficient breaks in between.

Flipping tires is not only a strength exercise but also enhances coordination, efficiency of body movement and mental resolve which will be manifested in high physical contact activities.

4. To build leg speed and acceleration I advise you to incorporate the resistance band sprints into your training regimen.

Football means having quick starts, and the ability to put out chunk yards in a short time and distance. To work on speed and acceleration in addition to lower body strength required to push through the resistance bands and mimic game-like situations use resistance band sprints.

How to Perform:

Take a resistance band and fix it to a stable surface at the back of you, then put the band across your waist.

Sit ready to sprint, with your knees slightly bent and arms drawn back for action.

Run as fast as one can for a short distance maintaining correct running posture and the band offers resistance.

Dash back and forth for about 10-20 yards of distance and then pause and continue for 4-6 sets.

Resistance band sprints develop the force and power necessary for acceleration thus easily getting off an opponent or getting to the ball carrier.

5. Because they strengthen the rotator cuff and the deep core, two areas interested in both fitness and sports, landmine rotations are valuable movements.

In football, every once in a while the players twist their trunk, during tackling, throwing, or blocking. Landmine rotation is a dynamic movement that transfers from rotation strength into core stability and shoulder to offer offense and defensive functions.

How to Perform:

Attach a barbell in the middle and create a landmine machine. Load one end of the barbell to the landmine attachment or corner.

Take the barbell with your right hand while using the left hand to hold the other end of the barbell and stretch the barbell straight up.

Swing your upper body from one side of the barbell to the other, using your feet as if they are on ice and your abdominals to move the barbell around.

Do 3-4 series of 10-12 reps for each side, remembering that the manouver should be done relatively slow in order to control each phase and to allow for a full movement range.

This drill particularly works on shoulder muscles,rotation power, core stability commonly used by quarterbacks, wide receiver, linebackers among others.

6. Aerobic Capacity and Mens Health: Box Jumps to Explosiveness of the Lower Body

Acceleration in the lower body is important in football as it relates to a football players ability to jump, block or quickly change direction. This is a shock-absorbing exercise that puts intense pressure on the legs; they increase muscle power on the thighs, hamstrings, and glutes.

How to Perform:

Place yourself with your back in front of a stable box or any platform, a little above the knee-high level.

First stand sideways, slightly leaning over and then jump towards the box so that the feet should come on the box together.

Try to sit gently on your buttocks when touching the ground to allow your knees to take part of the impacts.

Lower down and then come up and do it again for 3-4 approaches of 5-8 reps.

Box jumps introduce fast twitch muscle fibers in leg motion by increasing the height through which you leap when jumping vertically, by enhancing your speed when jogging or sprinting and short bursts on the field.

7. Farmer’s Walks is a core stability and grip strength exercise.

Football players are required to have a strong grip so as to receive the ball firmly, get and driver tackles, and protect themselves. A less-known warm-up exercise that helps the shoulders as well as fortify the grip strength, and core of the trunk is the farmer’s walk.

How to Perform:

Hold two dumbbells or kettlebells, now, stand naturally with the width of your shoulder.

Squeeze your abdominal muscles and take a walk of a fixed number of steps or for a fixed number of minutes, stand tall and do not relax your grip on the dumbbells.

Sweat 3-4 circuits of 30-45 seconds.

Shoveler’s lift also known as Farmer’s walks assist football players enhance their grip strength, forearm power and stability – all these factors are vital in violence prone high-intensity football.

Wrapping Up

It is appreciated that staple movements such as squat, bench press, and deadlifts form the staple of any football training, the incorporation of such exercises as below adds flair to a player’s performance. I believe football players can incorporate exercises related to power, explosiveness, core stability as well as functional movements that help a team on the football field. At sportzz World, We strongly believe that creativity and innovation in strength training prepares athlete’s bodies and their mind for any strength training.

These drills are characterized by a balanced pattern for strength training which is responsive to the field of football. Knowing particular movements, muscle groups and athletic abilities that may be exercised allows football players to reach their maximum potential on the football playing field.

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