Football is all about high-impact, intensity, and good old-fashion explosiveness. The sport has definitely evolved over the years. When you’re on the field, you have to give it your all. No matter what position you play, your body needs to be in shape to outperform the other team. Great football conditioning will put you over the edge, giving you energy and stamina you need to make the right play. Let’s go through a few exercises that will have you performing better than ever.
Keeping Up With the Demand of the Game
Blood, sweat, and tears on the gridiron is no overstatement. You’re literally putting everything you have to push your team forward. The best type of training you can do build your performance is anaerobic exercises.
Anaerobic exercises promote strength, speed, and power during short durations. A play on the field can last anywhere from 5 seconds to 3 minutes, with a 30-second break in-between. Players have to account for these short bursts of activity and be able to recover quickly. These skills especially come in handy if you’re in a running back or wide receiver position.
Interval sprints are a great way to train your body to use maximum effort in such a short amount of time. First, stretch your muscles to avoid injury and get your body use to movements that you are going to perform. Dynamic stretches like shoulder shrugs, arm circles, leg swings, and more will provide flexibility to your joints and muscles.
The next step is to perform your intervals. Simply run as fast as you can, sprinting 40-60 feet in front of you. Rest for 10 to 20 seconds by jogging back to your starting point. Repeat this exercise 8 to 12 more times.
The Terrible 20’s
The terrible 20’s is a fun, somewhat challenging exercise that is usually done in groups but doing them yourself is just fine. This intense football conditioning exercise is sure to put you through your paces. All you need is a field, large open area, or facility to work with.
Set up two cones or markers, opposite one another for about 100 yards apart. One group (Group A) will start at one cone/marker, while the other group (Group B) will start at the other one. Group A will do 20 push-ups, followed by a 100-yard sprint to the opposite cone/marker. At the same time, group B will do 20 sit-ups, followed by a 100-yard sprint to the opposite cone/marker.
As each group reaches the other side, they will perform the same exercise as the other group, with one less repetition. This means that group A will now do 19 sit-ups, while group B does 19 push-ups. The players continue, sprinting back and forth until they reach 1 repetition.
Start Your Football Conditioning Today
Are you a student hoping to excel at your favorite sport? Then contact us at the W Training Facility. Our Football Specific Programs are available for both youth and high school students. Our expert trainers can train your skills in drills, speed, agility, hand-eye coordination, strength and most importantly, your conditioning.