Exercise for Football Players

Football players need strength, endurance, speed, and agility. They need to build stronger muscles more than any other athlete. This is not a game for the faint of heart.

Now, let’s talk about the pounds of protection. Football gear adds approximately 11 to 19 pounds depending on the requirement for each player. You absolutely need to have a powerful and tough body for better performance.

How can you do that?

Just a few restrictive steps. Eat the right food, do an intensive workout, and choose all-in-one supplements that can pump the explosive strength inside-out. Total Shape’s review on Gorilla Mode can help you identify necessary pre-workout preparations. It is essential for any athlete to be physically ready all the time.

Why is football workout routine so intense?

This is not an exercise for the average person. Football players require complete athleticism no matter what is your position in the game. 

Here are the best exercise combinations and you can do 20 to 40 seconds of rest on each set. Do the proper warm-up and incorporate 3 days of consistent weight lifting. 

Upper Body Workout 

• Flat Bench Press
• Incline DB Press
• Rows
• Shrugs
• Military Press

Lower Body Workout 

• Squats
• Front Squats
• Calf Raises
• Deadlifts
• Leg Curls

Every two weeks, you can alter front squats with lunges. You can also do the stiff-leg deadlifts instead of normal deadlifts.

Full Body Exercise

• Push Press
• Power Cleans 
• Snatches
• Crunches
• Rowing

Make sure to feel the heat burning within your veins. This will help your body to build stronger muscles. 

Exercise to improve Speed, Agility, and Acceleration

Don’t forget to do at least 5-minutes of jogging and 5-minutes of dynamic running. Warm-up is very crucial for every workout routine. Take a proper rest while working on speed and acceleration. 

Begin with the acceleration sprints. Focus your movement on shorter distances and observe how your body hit the top speed.

Acceleration

• 3x10m Sprints
• 2x25m Sprints
• 2x20m Uphill Sprints

Then , focus on maintaining that speed and try building it forward. You do not have to use a routine more than a 60-meter sprint. In reality, you’re not going to run the length of the field at full speed. 

Speed

• 4x40m Sprints
• 3x60m Sprints

Agility will summarize the effectivity of your performance. It is your ability to make quick cuts and run from side to side on the field while maintaining balance. Readiness to accelerate your speed at any point is also a must. 

Agility

• 4x20m Shuttle

Never do this speed exercise every single day. It will consume most of your energy. Also, stop doing any heavy routine like cardio and abs workout after speed and acceleration activity. 

Plyometrics

• Depth Jumps
• Vertical Jumps
• One-leg Jumps
• Power Skips
• Double-leg Jumps
• Squat Jumps

As discussed above, speed and acceleration routine must be done alone and not on a daily basis. The same case with plyometrics. It can only be combine with other minimal workouts on the same day.  Plyometrics is meant to build body elasticity. This improves your strength, explosiveness, and jumping ability. 

Any athlete can workout like this. Most sports require all of these abilities at once. For football players, they literally need more effort. They can improve physical prowess through persistence. They will totally forget the weight of those  protective gears perfectly fitted on their body. Effective performance and continuous improvement should always be the goal to make a good goal.