The 5-Step Full Body Workout For Football Players
Written By: Gridiron Elite Training
The 5-Step Full Body Workout For Football Players
Written By: Gridiron Elite Training
Why Is A Full Body Workout For Football Players Important?
Football is a physically demanding sport that requires a great deal of strength, endurance, agility, and speed. It is no surprise that athletes spend countless hours training to achieve peak performance on the field. In this post, we’ll discuss some of the best workouts for football players and how they can help you take your game to the next level.
Football players need to be strong to perform well on the field. They need strength and stamina to take on an opponent and win. A full-body football strength workout can help improve your performance on the field. It will also help you prevent injuries and stay healthy. It is not just about being able to run faster or throw a ball better but also about being able to tackle, block, and protect yourself.
The more you work out, the better your body will absorb impacts, prevent injuries, and recover from them when they happen.
Strength Training Workouts For Football
Strength training is a crucial aspect of any football player’s workout regimen.
The primary goal of strength training is to increase muscle mass and improve overall strength, allowing you to push through tackles, deliver more powerful hits, and maintain endurance throughout the game.
Some of the most effective strength training exercises for football players include:
Squats
Squats are a compound exercise that targets multiple muscle groups, including the glutes, hamstrings, quads, and core. Squats are great for building lower body strength, which is essential for running, jumping, and tackling on the field.
Deadlifts
Deadlifts are another compound exercise that targets the hamstrings, glutes, and lower back. This exercise is excellent for building explosive power, which is essential for tackling and sprinting.
Bench Press
The bench press is a classic upper-body exercise that targets the chest, shoulders, and triceps. This exercise is great for building upper body strength, which is essential for pushing past defenders and catching passes.
Full Body Workout For Football
Step 1 - Warm Up
Warming up is the key to a good workout. It helps the muscles prepare for the physical activity ahead. Warming up also increases blood flow to your muscles, which means they have more oxygen and nutrients flowing through them during your workout. This will help you perform better, and it will also decrease your risk of injury.
A good warm-up should be dynamic and involve various movements to increase your heart rate and get your muscles ready for action.
The following are some exercises that you can use as a warm-up routine:
Foam rolling
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Dynamic stretching
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Bodyweight squats
Push Ups
Lunges with rotation
A warm-up should take 10-15 minutes, depending on how much time you have before your workout or how long you’ve been exercising for already that day.
Lower Body Workouts
Football players must have a strong lower body to perform at their best. This is because they are required to run, jump and kick. There are a lot of exercises that they can do to increase their lower body strength.
This section will provide a list of lower body exercises for football. These exercises are designed to improve the strength and power of the legs, hips, and glutes.
Here are some lower-body strength exercises that you can do to help improve your strength and performance.
1) Squat
How To Perform: Squat
Squats are one of the best lower-body workouts for a football player. They build strength in the legs and hips while improving core stability. Squats can be done with or without weights, but if you use weights, ensure not to load too much weight as it can cause injury.
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2) Deadlift
How To Perform: Deadlift
Deadlifts are an excellent exercise for developing strength and power in the legs, hips, and back. This is because of how it works all your muscles together. The main drawback is that your lower back can be vulnerable with this exercise if you don’t have proper form.
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3) Glute Bridge
How To Perform: Glute Bridge
This exercise is performed by lying on your back with your knees bent at 90 degrees and feet flat on the ground. You then push your hips up as high as possible while squeezing your glutes. Hold this position for 1-2 seconds before returning to starting position. This exercise can be done with a weighted barbell across your hip bones or a bench under your backside to increase the difficulty level.
4) Single Leg Deadlift
How To Perform: Single Leg Deadlift
This exercise is performed by standing on one leg with the other leg straight behind you. The back foot should be turned out slightly to avoid a strain on the inner knee. Keeping both feet firmly planted, use your glutes and hips to pull yourself up until your chest reaches parallel to the ground.
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5) Walking Lunge
How To Perform: Walking Lunge
This exercise is performed by stepping forward into a lunge with one leg while maintaining balance on the other leg (similar to walking). This exercise is excellent for improving the strength and power of the legs, hips, and glutes. They are a compound movement that works for many muscle groups at once.
6) Step-Ups
How To Perform: Step-Ups
Step-ups are a great way to develop power and strength in the lower body, especially for knee or ankle problems. This exercise is excellent for improving the strength and power of the legs, hips, and glutes. They are also a compound movement that works for many muscle groups at once.
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7) Leg Press
How To Perform: Leg Press
The leg press is like the squat, except you are lying on your back and pushing with both legs simultaneously. This can give the lower body muscles a great workout without too much weight.
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Upper Body Workouts
In this section, we will look at upper-body workouts for football players.
Football players must be strong and agile to perform well on the field. Upper body workouts are an essential part of any training routine for football players.
For some athletes, upper body strength training is vital for their sport and essential to their everyday life. Football players are one example of this group; they need to train their shoulders, arms, and chest to maintain their ability to be strong on the field. The following are some exercises that can be done at home or in the gym with minimal equipment:
1) Bench Press
How To Perform: Bench Press
The bench press uses the muscles in your chest, shoulders, triceps, and arms to work together. Lie on a bench with your feet flat on the ground and your arms straight by your head. Lift both hands off the ground while keeping them close to each other, inhale deeply and then press both hands (with elbows out) towards the ceiling as you exhale. Push your elbows up and back, so they touch or go past your head, keeping them over the bench. Pause and lower the weights while inhaling deeply before you repeat.
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2) Bent-over barbell row
How To Perform: Bent-over barbell row
Start by holding a barbell with an overhand, shoulder-width grip in front of your thighs to do bent-over barbell rows. Keeping your arms straight and your back in its natural arch, pull the bar off the ground by driving your elbows back. Let the bar settle on top of your thighs as you bend forward at the waist until your upper arms are parallel to the floor, and then return to standing.
This movement works your lats, back, and biceps by moving a dumbbell in front of you with one arm, then using that arm to pull the weight toward your hip. Keeping the elbow bent and close to the body, slowly lower the weight until the arm is straight out from your side.
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3) One Arm Dumbbell Row
How To Perform: One Arm Dumbbell Row
The bench press uses the muscles in your chest, shoulders, triceps, and arms to work together. Lie on a bench with your feet flat on the ground and your arms straight by your head. Lift both hands off the ground while keeping them close to each other, inhale deeply and then press both hands (with elbows out) towards the ceiling as you exhale. Push your elbows up and back, so they touch or go past your head, keeping them over the bench. Pause and lower the weights while inhaling deeply before you repeat.
4) Plyo Pushups
How To Perform: Plyo Pushups
To do a plyo push-up, start by getting into plank position with your hands on the ground under your shoulders, elbows bent outwards, and feet together behind you. Then lower yourself down until your chest touches the ground. Explode off the ground, perform a clap, land back on the ground, and repeat for reps.
5) Pullups
How To Perform: Pullups
To do a pull-up, start by getting into an underhand grip on a bar with your palms facing away from you, arms fully extended, and then pull yourself up until your chin touches the bar.
6) Dips
How To Perform: Dips
To do a dip, you need to bend your elbows, lower yourself down (bending at the hips) until your arms are fully extended, and then push back up.
7) Chin-ups
How To Perform: Bent-over barbell row
To do a chin-up, start by getting into a wide underhand grip with your hands about 18 inches apart. Then pull yourself up until you can’t lift yourself any higher.
Step 5 - Core Exercises
Core exercises are the foundation of a strong core and are essential for football players. The core muscles are the group of muscles that form the center of the body. They support and stabilize the spine, pelvis, and upper body. Core exercises strengthen these muscles, which can help prevent injury and improve performance.
Core workouts can help you improve your performance in football by strengthening your core muscles to help you improve your stability and balance when changing direction quickly or running at high speeds.
Exercises like the Plank, V-Ups, Reverse Crunch, and Dead Bug are just a few of the Core Exercises for football players. They can be done at home or in a gym.
The list of Core Exercises for football players includes:
1) Plank Step Ups
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2) Rolling Side Plank
3) Single Leg V-Ups
4) Pike
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5) Medicine Ball Sit-Up Toss
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6) Hanging Leg Raises
7) Hanging Windshield Wipers
These core exercises are a set of essential exercises crucial for athletes’ performance.
Sports performance is about how you perform in your sport. A solid and flexible core is essential, which will help you achieve your goals.
Bonus Strength Training Tips For Football Players
In conclusion, football is a physically demanding sport that requires a great deal of strength, endurance, agility, and speed. The best way to improve your game is to incorporate a variety of workouts into your training regimen, including strength training, cardiovascular training, agility training, and flexibility training.
By consistently working on these areas, you can take your game to the next level and become a more effective and dominant player on the football field.
If you need more workouts for your strength and conditioning training, you can read our latest posts on the “Benefits Of Weight Training For Football” and “Football Workouts – Strength and Conditioning For Football.”
Suppose you’re a serious football player looking to play at the next level. You can access our sports performance training programs, football drills, workouts, and the Gridiron Recruiting Center inside “The Gridiron Academy” to help you with your football recruiting.
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Gridiron Elite Training was started to help educate and provide football players with a community to receive proper training and guidance.
We created “The Gridiron Elite Academy” which is an online football performance network that provides football players of all levels with sports performance workout programs, football position-specific drills, mindset coaching, mental toughness training, recruiting guidance and help, and nutrition programs.
