Football specific training is as grueling and physical as you will find for any other sport. The physical demands put on nearly every position on the football field can wear on even the most well-trained professional athlete. However, designing a football workout isn't as difficult as you may think. The process in which you coordinate your workout plan is a simple one that requires only the basic knowledge of the sport and weightlifting.
Step 1
Find a usable field and workout room. A football training routine doesn't take place in one spot, and it especially doesn't happen in your living room. You will need access to a workout room with a substantial amount of weightlifting equipment, as well as a level, open grass field that you can use at your leisure.
Step 2
Consider your position. Every position on the field uses a certain set of movements. Running backs change direction and torque their bodies, while quarterbacks use backward mobility and shoulder strength. Stand in the middle of an open field and go through the motions of your position. Note which muscles you use for each motion.
Step 3
Pick out the exercises. Now that you know which muscles and movements you need to focus on, pick out a set of exercises and drills for each. Make sure to cover all parts of your body, even muscles that you rarely use, for the sole purpose of maintaining muscular balance.
Step 4
Choose the days and locations. Use three days per week to hit the gym. Assign one day as your upper body "push" muscle day, another as your leg day and the last as your upper body "pull" muscle day. Allocate at least two other days as positional exercise drills on the field. These drills should be position specific and physically intense. Set one to two days as full non-exercise recovery days.
Step 5
Amend your diet. According to the latest United States Department of Agriculture guidelines, an active individual aged 14 to 30 requires between 2,800 and 3,200 calories just to maintain a healthy energy level. Balance your diet with plenty of complex carbohydrates, protein, fruits and vegetables. It's OK to sprinkle in sweets and treats now and again as long as it's done in moderation.
Tips and Warnings
- According to MayoClinic.com, it's best to eat between three and four hours before exercising to allow for full food digestion and maximum energy levels.
- Always keep your body hydrated during intense prolonged physical exertion. If you don't have enough fluids in your system, your body can begin to shut down and your muscle will cramp up. Dehydration and cramps can take the greatest players in the world out of a game.
Things You'll Need
- Access to weights
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