Football (American)

Base Training

Football

  • Periodized conditioning program
    • Strength, Power, Speed, Agility, and Endurance
  • Strength Training
    • Teens (with >2 years of training) and adults
      • Olympic-style weight training after general condition phase

Additional Exercises

Prehab

Notes

  • Wide Receiver
    • Run up to 80-yard runs (Bompa 2015)

Dynamic Mobility

  • High Knee Holds
  • High Knees Jogging
  • Quad stretch
  • Butt kicks
  • Tin Soldiers
  • Lateral Leg Swings
  • Lateral Lunge
  • Backpedal and Sprint 10m
  • Carioca
  • Backpedal, Turn & Sprint (Open Hips Left)
  • Backpedal, Turn & Sprint (Open Hips Right)

Speed, Agility, and Quickness

  • Speed
    • Buildup Sprint
    • Flying Sprint
    • Variable Speed Run
    • Uphill Sprint and Strides
    • 40yd Sprint
    • Stairs
      • Quick Step
      • Two Step
      • Three Step
    • Bleachers
      • Quick Stride
      • Double Bleacher Stride
    • Equipment Resistance Drills
      • Parachute Sprint
      • Weighted Vest Sprint
  • Agility
    • Ladder Drills
      • Hip Rotation
      • Skier
      • Icky Shuffle
      • Crossover Icky Shuffle
    • Hop or Skip and Go
      • 2 forward jumps, 1 Jump back, and accelerate
      • Lateral jump and accelerate
      • Diagonal jump and accelerate
      • 180° turn and go
      • 270° or 360° turn and go
      • Single Leg Hop and go
    • Cutting Drills
      • Outside Foot Cut
      • Inside Foot Cut
    • Crossover Quickie
    • Mini Hurdle Jumps and Hop
    • T Drill
    • Pro Agility
    • Square Drill
    • Ball Drop
    • Lateral Backpedal and sprint
  • Acceleration
    • W Drill
    • High Knee Against Wall
    • Hamstring Kick Against Wall
    • Quick Paw
    • 5-10 m Burst
    • Assistive Running
      • Overspeed with Tubing
      • Downhill Running
    • Resistive Running
      • Resistive Belt and Sled Pull
  • Quickness
    • First Step Drills
      • Open Step
      • Cross Power Step
      • Drop Step
      • Turn and Run

Movement Patterns for Plyometrics

The only plyometric involving Shoulder Extension was MB Pullover Sit-up (also a trunk flexion movement) suggested by Chu (2013). Including a plyometric for Shoulder Extension could be beneficial to the quarterback when throwing the ball.

The only plyometric for Trunk Rotation was MB Twisting sit up toss recommended by McNeely (2007), but only during the advanced phase. Again, this may be a useful movement pattern for the quarterback when throwing the ball.

The only plyometric for Shoulder Flexion was Straight-arm Backward Overhead Toss (also a Trunk Extension Movement), again suggested by McNeely (2007). Overhead Push / Shoulder Flexion plyometrics could be useful during blocking since the body is angled forward with the arms and shoulders absorbing some of the impact.

Exercise References

  • NSCA 2013
    • Single leg box explosion (H)
    • Broad jump with even in uneven stance (MH)
    • Lateral or a gold quarter-squat push-off (balance) (M)
    • Wall Drive (WU)
    • Mountain Climber (WU)
    • Falling Start (SP)
    • Ins and Out (SP)
    • Four-cone square agility (A)
    • Zigzag agility (A)
  • Foran 2001
    • Lying Start Sprint (SP)
    • Build up Acceleration (AC)
    • Four corner agility (A)
    • Ladder backpedal sprint (A)
  • McNeely 2007
    • Beginner
      • Tuck jump
      • Box jump
      • Lateral hurdle hops
      • Straight arm standing toss for height
      • Seated chest pass
    • Intermediate
      • Long jump toss
      • Static squat jump
      • High knee box jump
      • Straight arm backward overhead toss
      • Medicine ball chest pass
    • Advanced
      • Box to box jump
      • Forward chest pass
      • Depth lump and leap
      • Twisting sit up toss
      • Clap push-ups
      • Depth drop push-up
  • Chu 2013
    • Medicine Ball Pullover Sit-up (M)
    • Medicine Ball Alternating Toe Touch (M)
    • Box Jump (36” or 90cm box) (MH)
    • Side-to-Side Box Shuffle (12” or 30 cm box) 30 sec (M)
    • Scorpion Step-up (12” or 30 cm box), 30 sec (M)
    • 30 Second Box Drill (12” box) (M)

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