Being a professional football player requires a high level of athleticism. Performing pro football drills can improve muscular strength, stamina, endurance, agility and flexibility. Explosive training is required to give players the power necessary to move quickly during each play. A combination of plyometrics, sprints and agility drills can increase core strength and improve overall performance.
Shuttle Runs
Performing shuttle runs improves agility, balance and stamina. Warm up with five straight 10-yard sprints. Rest for 20 seconds after each sprint. Do a 15-yard side shuffle to the left, then turn to the front for a 10-yard straight sprint. Perform a 15-yard side shuffle to the right, then turn to face front for a 10-yard straight sprint. Backpedal for 15 yards, turn and sprint at 45 degrees to the left for 10 yards. Backpedal for 15 yards, turn and sprint at 45 degrees to the right for 10 yards. Repeat shuttle runs five times. Try to keep your rest periods between 30 to 60 seconds after each run.
Plyometric Drills
Plyometrics help to increase speed and explosive power. Perform squat jumps, split lunges, power skips and vertical jumps for 20 repetitions each. Repeat the circuit three times. As your stamina improves, travel forward with the vertical jumps and power skips. Try to see how far you can travel with each set.
Three Cone Drills
Doing three cone drills improves speed and agility. Set up three cones in an L shape and spaced 5 yards apart. Sprint from the first cone to the second, run around the second cone to the third. Weave around the third cone and return to the first cone. Repeat the drill five times.
40 Yard Dash
The 40 yard dash is used to increase speed. When at training camp, scouts closely watch athletes perform the 40 yard dash to measure explosiveness. Perform a straight sprint for 40 yards. Repeat five times and rest for 30 to 60 seconds after each sprint. Time yourself with each run. Try to beat your best time with each sprint.
References
- National Football League: Workouts and Drils
- Football Workouts: Football Drills
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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