College football players require intense work on and off the field to play the sport for a full season. College players need workouts that help them build strength, speed, explosiveness and endurance. While they are working on ways to get bigger, stronger and faster, they also need to work on building skill so they are better performers on the field.
Strength Training
Football players have to build strength and explosiveness when they are in the gym. College football players work under the watchful eye of a strength and conditioning coach who designs strength-building programs that are specific to each player's position and needs. Top strength building exercises include arm curls, the bench press, ab crunches, leg presses, leg curls and calf raises. Weight training should be done to exhauation -- known as high intensity -- for three days of each week.
Cardiovascular Conditioning
Players must get their running to build endurance. Interval training is one of the best exercises for football players because it helps players retain their strength through the fourth quarter. Sprint 100 yards and then follow that by running sprints of 90, 75 and 60 yards. After running all four sprints, take a two-minute break and repeat the set. Do this at least twice every time you have a cardiovascular conditioning session. You should do this three times per week to prepare for your season.
Explosive Speed
Running for conditioning and running for speed are two different things for the college football player. To build speed, you can run a series of 40-yard dashes. Start off in the stance you take on the football field. If you are a running back, take a three-point stance. If you are a wide receiver, stand up as you would at the line of scrimmage. If you are a lineman, take a three-point stance. Sprint 40 yards at top speed and then walk 10 yards to the starting line of the next 40-yard dash. Sprint again. Follow this pattern for at least five sprints, making sure to get an explosive start and finis strong.
Skill Building
Conditioning and strength training are an important part of offseason work, but players must regularly work to improve their skills. Running backs can do high-knee and change-of-direction drills; quarterbacks can do accuracy drills; wide receivers can work on their dexterity, hands and footwork; and linemen can work on blocking and shedding drills.
Expert Insight
UCLA strength and conditioning coach Mike Linn designs his offseason program so that players do appropriate work for the position they play. "You have to be logical about this," Linn said. "If a player stands up on the field like a wide receiver or defensive back, much of the offseason work should be done from a standing position. You have to give those players drills that help them at their position."
Member Comments