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Phase-One: Strength & Conditioning
**Perform specified exercises every other day.**
Push-Ups w/Reach Back: (Example) Start in a typical push-up position, with you chest on the ground. While keeping your body straight (do not allow your torso to hammock or sag), press your body off the ground forcibly until your arms are almost fully extended. At this point, brace your body with one hand, while reaching back with the other (as if someone was standing above you and was handing you something). Return your hand to the floor and lower yourself back to the starting position. Perform a minimum of 10-to-15 repetitions. Complete 2 sets.
Modification: If you initially lack necessary upper-body strength to perform 10-to-15 repetitions of this exercise, you can perform this exercise from you knees. If the exercise is too easy, further resistance can be added to the reach portion of the exercise by using a theraband or small hand-weights. Add a third set if two sets become too easy.
What it works: This exercise primarily builds your upper body strength. Principally, your Chest, Shoulders and Triceps. The reach back portion further works your shoulder girdle and more specifically works your core muscles (Abdominals, Spinae Erectors and Obliques).
Purpose: Developing these muscles are very important for virtually every position in football, be it directional blocking a defensive lineman, stiff-arming a tackler or shedding a blocker.
**Perform specified exercises every other day.**
Push-Ups w/Reach Back: (Example) Start in a typical push-up position, with you chest on the ground. While keeping your body straight (do not allow your torso to hammock or sag), press your body off the ground forcibly until your arms are almost fully extended. At this point, brace your body with one hand, while reaching back with the other (as if someone was standing above you and was handing you something). Return your hand to the floor and lower yourself back to the starting position. Perform a minimum of 10-to-15 repetitions. Complete 2 sets.
Modification: If you initially lack necessary upper-body strength to perform 10-to-15 repetitions of this exercise, you can perform this exercise from you knees. If the exercise is too easy, further resistance can be added to the reach portion of the exercise by using a theraband or small hand-weights. Add a third set if two sets become too easy.
What it works: This exercise primarily builds your upper body strength. Principally, your Chest, Shoulders and Triceps. The reach back portion further works your shoulder girdle and more specifically works your core muscles (Abdominals, Spinae Erectors and Obliques).
Purpose: Developing these muscles are very important for virtually every position in football, be it directional blocking a defensive lineman, stiff-arming a tackler or shedding a blocker.
Lunge w/Twist: (Example) Assume a standing position with your arms waist high and in front of you. Step forward with your left foot into a lunge position. Be sure to keep your left knee over your left foot and do not allow your right knee to touch the ground. From your torso, twist your upper body to the left. Then, reach across your left side with your arms out-stretched. Maintain a slow and controlled movement throughout the exercise. Slowly return your arms to center and step back powerfully from the lunge to an upright position. Repeat the movement to the other side. Perform 10-to-15 repetitions on each side. Complete 2 sets.
Modification: If the exercise is too easy, further resistance can be added by holding a small hand-weight or dumbbell. Because shoes add stability and support, performing this exercise without shoes increases the difficulty. Add a third set if two sets become too easy.
What it works: This exercise primarily builds your lower body strength and core strength, principally, those of your Quadriceps (thighs), Hamstrings and Glutes (your butt). The nature of the exercise also recruits small ancillary muscles that are integral to developing balance and coordination.
Purpose: Lower body strength and balance is vital to a football player. Lower body strength is necessary from basic things like being able to properly hold a 3-point stance to drive blocking a defender.
Modification: If the exercise is too easy, further resistance can be added by holding a small hand-weight or dumbbell. Because shoes add stability and support, performing this exercise without shoes increases the difficulty. Add a third set if two sets become too easy.
What it works: This exercise primarily builds your lower body strength and core strength, principally, those of your Quadriceps (thighs), Hamstrings and Glutes (your butt). The nature of the exercise also recruits small ancillary muscles that are integral to developing balance and coordination.
Purpose: Lower body strength and balance is vital to a football player. Lower body strength is necessary from basic things like being able to properly hold a 3-point stance to drive blocking a defender.
Russian Twists: (Example) Assume a seated position on the floor with knees bent at 90 degrees like in a "sit-up" position. Extend your arms away from the body in a straight fashion and hands are kept locked together like a ball. Next, rotate your upper torso and arms from one side to another in a twisting motion, with each swing to a side counting as one repetition. The slower one moves their arms from side to side, the harder the exercise becomes and the abdomen being worked better. When moving your arms during the exercise, it is crucial to not stop in between repetitions else you will lose the effect of working the abdomen. Perform 10-to-15 repetitions on each side. Complete 2 sets.
Modification: Grasp a small hand weight or dumbbell to increase the intensity. Add a third set if two sets become too easy.
What it works: This exercise primarily works your deep Abdominals and Obliques. This is a Core strength foundation exercise.
Purpose: As mentioned earlier, all powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions (Explosive movements) can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract. In football this translates to your ability to make quick explosive movements, i.e.… running routes, juking a defender or throwing a football.
Modification: Grasp a small hand weight or dumbbell to increase the intensity. Add a third set if two sets become too easy.
What it works: This exercise primarily works your deep Abdominals and Obliques. This is a Core strength foundation exercise.
Purpose: As mentioned earlier, all powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions (Explosive movements) can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract. In football this translates to your ability to make quick explosive movements, i.e.… running routes, juking a defender or throwing a football.
Jump Squats: (Example) Stand with your feet at least hip width apart and place your weight on your heels with your toes pointed forward. Bend your knees and lean forward slightly to keep your knees over your ankles. Hold your hands outstretched in front of your face to minimize the assistance they will provide in this exercise. Lower your upper body to a squatting position so that your butt is almost to the level of your knees. Leap up hard with an explosive movement, and as your weight comes onto your toes, use your calf muscles to push your feet off the floor and get as much height as possible. Perform 10-to-15 repetitions. Complete 2 sets.
Modification: You can increase the intensity of this exercise by jumping laterally instead of just up-and-down. You can also try jumping patterns in the shape of a cross, box or even by changing the direction you face with each leap. Add a third set if two sets become too easy.
What it works: This plyometric exercise targets your Quadriceps (thighs), Hamstrings, Glutes (butt) and calves and that builds explosive strength through your lower body
Purpose: This exercise develops necessary muscles that allow a football player to explode out of their stance. Regardless of your position, be you an offensive or defensive lineman or a running back, this exercise is crucial to developing ones ability to fire out your stance and make powerful athletic movements.
Modification: You can increase the intensity of this exercise by jumping laterally instead of just up-and-down. You can also try jumping patterns in the shape of a cross, box or even by changing the direction you face with each leap. Add a third set if two sets become too easy.
What it works: This plyometric exercise targets your Quadriceps (thighs), Hamstrings, Glutes (butt) and calves and that builds explosive strength through your lower body
Purpose: This exercise develops necessary muscles that allow a football player to explode out of their stance. Regardless of your position, be you an offensive or defensive lineman or a running back, this exercise is crucial to developing ones ability to fire out your stance and make powerful athletic movements.
Prone Cobra: (Example) Lie face down on the floor with your arms at your sides, palms facing the floor. Contract your lower back muscles and Glutes (butt) to raise your chest from the floor. As you lift your chest, try to rotate your thumbs to the sky (this automatically brings your shoulder blades together) and squeeze your back muscles. Hold this position for 10 seconds then slowly release. Rest for a few seconds before performing the next repetition. Perform 10-to-15 repetitions. Complete 2 sets.
Modification: Add a third set if two sets become too easy.
What it works: This exercise primarily works the muscles of your spine, lower back and shoulder blades. This is another Core strength foundation exercise.
Purpose: As mentioned earlier, all powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions (Explosive movements) can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract. In football this translates to your ability to make quick explosive movements, i.e.… running routes, juking a defender or throwing a football.
Modification: Add a third set if two sets become too easy.
What it works: This exercise primarily works the muscles of your spine, lower back and shoulder blades. This is another Core strength foundation exercise.
Purpose: As mentioned earlier, all powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions (Explosive movements) can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract. In football this translates to your ability to make quick explosive movements, i.e.… running routes, juking a defender or throwing a football.
Figure Eights: (Example) Stand with your feet at least hip width apart and knees slightly bent. Hold a hand weight or small dumbbell with your arms extended in front of your right shoulder. In one controlled continuous motion, bring the weight down across your body (just below your waist) and the weight should end up towards your left foot. Raise the weight straight up over your left shoulder and now bring the weight down across your body towards your right foot. Return to starting position and repeat. The movement of the weight should resemble a figure eight. Perform 10-to-15 repetitions. Complete 2 sets.
Modification: Add a third set if two sets become too easy.
What it works: This a great all-around core exercise. It also strengthens and conditions the muscles of your upper torso and shoulders.
Purpose: Yet another great core exercise. This exercise is useful in developing muscles that are involved in throwing, catching, getting off of a block and tackling.
Modification: Add a third set if two sets become too easy.
What it works: This a great all-around core exercise. It also strengthens and conditions the muscles of your upper torso and shoulders.
Purpose: Yet another great core exercise. This exercise is useful in developing muscles that are involved in throwing, catching, getting off of a block and tackling.
Final Notes
Warm-Up: Just like practice, take 5 minutes to jog in place, ride a bike or perform some form of continuous exercise to properly warm-up before doing any of these exercises. Failure to do so places you at risk of injuring a muscle, ligament or tendon. Don’t be lazy and skip this… if it wasn’t important, I would not bother to mention it would I?
Stretch: Do this before and after exercising. Like warming up, stretching prepares your muscles for vigorous exercise. Also… and pretty darn important as well… Stretching offsets muscle shortening (tight muscles). Tight muscles are slow muscles… We want to make sure we do everything possible to ensure our muscles are conditioned properly to allow for explosive strength. I want agile creatures, not narcoleptic sloths!
Soreness: If you find a muscle or set of muscles are sore after 48 hours, do not continue to perform the exercise or exercises that cause discomfort. Your muscles are sore because they are still healing from their last workout. Instead perform light stretching of those muscles, allow them to rest and return to working them on the next scheduled day of exercise. **If muscles are still sore after 4 days, it's a sign of overtraining. Stop performing that exercise until soreness completely subsides.
Oversight: Please involve your parents in this exercise program. Make sure both you and your parents understand the exercises outline above, and if you or they have any questions, please contact me immediately. Lastly, if you have any medical conditions, please have your parents consult your physician before proceeding.
Phase Two: Phase Two will be released around April. Phase Two will consist of exercises that are designed to develop speed and agility. Phase Two is not to be undertaken until at least four months of Phase One has been completed.
Warm-Up: Just like practice, take 5 minutes to jog in place, ride a bike or perform some form of continuous exercise to properly warm-up before doing any of these exercises. Failure to do so places you at risk of injuring a muscle, ligament or tendon. Don’t be lazy and skip this… if it wasn’t important, I would not bother to mention it would I?
Stretch: Do this before and after exercising. Like warming up, stretching prepares your muscles for vigorous exercise. Also… and pretty darn important as well… Stretching offsets muscle shortening (tight muscles). Tight muscles are slow muscles… We want to make sure we do everything possible to ensure our muscles are conditioned properly to allow for explosive strength. I want agile creatures, not narcoleptic sloths!
Soreness: If you find a muscle or set of muscles are sore after 48 hours, do not continue to perform the exercise or exercises that cause discomfort. Your muscles are sore because they are still healing from their last workout. Instead perform light stretching of those muscles, allow them to rest and return to working them on the next scheduled day of exercise. **If muscles are still sore after 4 days, it's a sign of overtraining. Stop performing that exercise until soreness completely subsides.
Oversight: Please involve your parents in this exercise program. Make sure both you and your parents understand the exercises outline above, and if you or they have any questions, please contact me immediately. Lastly, if you have any medical conditions, please have your parents consult your physician before proceeding.
Phase Two: Phase Two will be released around April. Phase Two will consist of exercises that are designed to develop speed and agility. Phase Two is not to be undertaken until at least four months of Phase One has been completed.
