Football players rely on a blend of speed, strength, size and power. Resistance training is a way for football players to develop the necessary physical tools, but it does not always have to come in the form of conventional weight training. Using tools like ankle weights can create resistance during specific football exercises to build explosive ability on the gridiron.
Overloading
Performing football-specific drills or practicing in ankle weights overloads the muscles, which then work harder to perform the same motion, according to Dr. Anthony Luke of the University of California at San Francisco. The idea is that if you work with ankle weights, when they are off, you will be able to complete the same activities more easily.
Speed Training
Wearing ankle weights gives your bigger muscles a better workout, according to Luke. Muscles that work better also get bigger and stronger; therefore, you get faster. When you remove ankle weights and your legs feel lighter, it is because your muscles got accustomed to moving more weight, so their added strength gives you speed.
Quickness/Leaping Ability
Overloading your muscles can improve quickness and jumping ability. Bodybuilding says ankle weights can give a small boost to your vertical jump. When you wear weights, your leg muscles such as the hamstrings, quads and calves work harder, according to Luke. As they grow, your ability to perform fast-twitch exercises that involve quickness improve because of the muscle overload that takes place.
Endurance
Luke says ankle weights not only increase muscle size and strength, but they also give you a cardiovascular benefit. Because your body is forced to work harder to perform the same moves, you exert more energy, which provides cardiovascular benefits. Your muscles also develop strength, power and endurance, since the ankle weights are used for an extended period of time.
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