Training for Football

[Swarmer]

I definitely agree with that, i'm a really fast runner and the QB would usually underthrow me, and we had never even met eachother let alone ran routes together until tryouts. The coach usually got mad at him instead of me as long as i followed my route and ran hard but it was just underthorwn...but it definitely didn't make me look good either, and it made training camp alot harder cuz i know we had alot of work to do to get on the same page for the season...

[androxen]

thanks guys i'll do that and see how it works...thanks

[rick_pne]

Plyometrics

[androxen]

wats that??

[rick_pne]

Drop Jumping

This exercise involves the athlete dropping (not jumping) to the ground from a raised platform or box, and then immediately jumping up. The drop down gives the pre-stretch to the leg muscles and the vigorous drive upwards the secondary concentric contraction. The exercise will be more effective the shorter the time the feet are in contact with the ground. The loading in this exercise is governed by the height of the drop that should be in the region of 30 to 80 cm. Drop jumping is a relatively high impact form of plyometric training and would normally be introduced after the athlete had become accustomed to lower impact alternatives, such as two-footed jumping on the spot.

Bounding and hurdling

If forward motion is more the name of your game, try some bounding. This is a form of plyometric training, where over sized strides are used in the running action and extra time spent in the air. Two-legged bounds reduce the impact to be endured, but to increase the intensity one legged bounding, or hopping, can be used. Bounding upstairs is a useful way to work on both the vertical and horizontal aspects of the running action. Multiple jumps over a series of obstacles like hurdles are valuable drills for athletes training for sprinting or jumping events.

Examples of lower body plyometric exercises with intensity level:

Standing based jumps performed on the spot (low intensity) - Tuck Jumps, Split Jumps
Jumps from standing (low-medium intensity) - Standing long jump, Standing hop, standing jump for height
Multiple jumps from standing (medium intensity) - bounds, bunny hops, double footed jumps over low hurdle, double footed jumps up steps
Multiple jumps with run in (High intensity) - 11 stride run + 2 hops and a jump into sandpit, 2 stride run in + bounds
Depth jumping (high-very high intensity) - jumps down and up off box (40 to 100cm), bounding up hill
Eccentric drop and hold drills (high-very high intensity) - hop and hold, bound/hop/bound/hop over 30 metres (athletes stop and hold on each landing before springing into the next move), drop and hold from a height greater than one metre



It is wise not to perform too many repetitions in any one session and since it is a quality session, with the emphasis on speed and power rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower body plyometrics may conduct up to 150-200 contacts in a session - athletes new to plyometric work should start with around 40 contacts per session e.g. 3 sets of 10 bunny hops is 30 contacts. Similar approach should be taken with upper body plyometrics.

Higher than normal forces are put on the musculoskeletal system during plyometric exercises so it is important for the athlete to have a good sound base of general strength and endurance. Most experts state that a thorough grounding in weight training is essential before you start plyometrics. It has been suggested that an athlete be able to squat twice his body weight before attempting depth jumps. However, less intensive plyometric exercises can be incorporated into general circuit and weight training during the early stages of training to progressively condition the athlete. Simple plyometric drills such as skipping hopping and bounding should be introduced first. More demanding exercises such as flying start single-leg hops and depth jumps should be limited to thoroughly conditioned athletes.

[Doug]

With performing exercises like box jumps or squat jumps it should be noted that unless there is already experience with training and a good muscle base, or tendon/ligament injury is quite common....

[DenAsh50]

you should also try to do some agilities. such as ladder exercises, different jump rope movements, high box quick steps, or side jumps over a low box. If you have any question on how to do these let me know. I played football for 13 years so i know a lot of different exercises that work

[stilborn_10]

i just recieved my summer workout from my college team and this is what they have me doing... A dynamic warm up, lifting containg lots of compund movements such as cleans, snatches,jerks and of course bench and squat with a few others, lots of running and not just jogging for cardio but sprinting, agility's and all this is done on a four day split... if you have any questions ask

[taildude]

Originally Posted by Swarmer

Not sure if you have already looked this over or not, but here is a link to a football specific routine http://www.muscleandstrength.com/wor...h-workout.html

Hi, I play football too, not a specifik posistion yet though.
But something at dline, lineback or coner.

I'a wounder if this schedual will do me great,
or if i should holding on to my schedule,
It looks like this:
Mon: Legs; Shoulders & Abs
Wed: Biceps and back
Fri: Triceps, chest and abs.

I'm at the gym 3 times a week, so that would be perfect, and the two days in beetween I go for sprints and so on..


Thanx alot, Sammy

[Doug]

Originally Posted by taildude

Hi, I play football too, not a specifik posistion yet though.
But something at dline, lineback or coner.

I'a wounder if this schedual will do me great,
or if i should holding on to my schedule,
It looks like this:
Mon: Legs; Shoulders & Abs
Wed: Biceps and back
Fri: Triceps, chest and abs.

I'm at the gym 3 times a week, so that would be perfect, and the two days in beetween I go for sprints and so on..


Thanx alot, Sammy

Hi Sammy....If your aim is strength then the workout would work for you...