The Best Football Fitness Training Drills
One of the most explosive sports is football. In many cases all the power as well as strength is put out in a few shots then you get a chance to rest up and do it again.
This is why as exercises for football; the best system to use is a 5×5 program that will let the body exert maximum force in multiple sessions. There should also be 20 and 40 seconds of rest between each set. It is important to ensure that you work all of your muscles. When the athletes avoid this they end up having torn muscles and injuries. Here are some exercises for football which will help to tone up your muscles:
Box Jumps: The box jump can be done by jumping up onto a large stable box about 2-3 high based on your height. This exercise will promote power and muscle building similar to the vertical power jumps do. However, it is done with a slight variation. You can start the exercise by standing at the foot of the box some 8” away. In order to perform this exercise, you can jump up onto the edge of the box, stand up straight, and then jump back down to starting position. This procedure should be repeated ten to twenty times.
Ladder Drill: The ladder drill helps to build agility, speed, and coordination. A whimsical ladder that has been placed on the ground can be made use of. You can make it easier by drawing a ladder pattern on the ground with some chalk so that you can visualize the ladder.
Resisted High Knees: In a quick movement and bust of speed take your knees up in an opposite-arm position, opposite leg pattern. Your partner from behind can apply band resistance.
Shuttle Runs: Shuttle runs help you to develop endurance, and speed. They will also help in increasing the distance of each sprint. You will be able to do this sort of exercises for football on an actual football field where the yard lines have been clearly marked off. You can start from one end of the field, and sprint ten yards. You should then sprint back to the starting position.
Tire Runs: When you spring through the tires that have been laid in a zigzag pattern will help you to develop agility, speed endurance and leg strength. You can start from one end of the tires, and step into each tire with one foot, one at a time. You should complete this exercise as quickly as possible, ensuring that you lift your knee up high after stepping out of each tire to avoid tripping. When you reach the end of the tires that have been laid out, repeat the process by sprinting through the tires back to starting position.