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The athlete needs to develop explosive power through the Olympic lifts, squats and plyometrics. Shoulder strength is essential for injury protection and for tackling and one-on-one contact. Core balance allows the athlete to maximize the strength and power through the exercises listed below.
Olympic cleans and snatch from hand and floor position.
Squats with plyometrics (Complex Training).
Push press for shoulder strength and leg and hip power.
Dumbbell incline press for shoulder strength and stability.
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Flexibility training will help the athlete to prevent injury and assist in joint integrity.
Warming up the joints through light exercises will lubricate the joints and heat up the muscles.
Multi-joint exercises such as the Olympic lifts will increase the athletes flexibility and joint range of motion.
Post-exercise and game cool down stretching is important.
Each stretch should be held 10-15 seconds.
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Football is primarily an anaerobic sport. The average play lasts somewhere between six to ten seconds. Aerobic base conditioning is important for recovery between plays and for game stamina.
Five, ten and fifteen-yard sprints for explosive starts.
Ten 40-yard sprints with a 20-30 second rest to develop anaerobic power.
One hundred yard sprints with 4:1 to 3:1 rest ratio.
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Skill development is position specific in football.
Receivers need to run correct routes and be proficient at catching the ball.
All defensemen must be quick off the ball, good tacklers and quick in changing directions. Offensive lineman must be strong in pass and run blocking. Quarterbacks must work on passing drills. Running backs need quick acceleration and good ball handling skills.
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