Football is a game of seconds and inches that requires a specific workout program to improve performance, according to John Welbourn, former NFL lineman and founder of CrossFit Football. As a result, the best workout for football must replicate the metabolic demands, high-intensity movements and strength requirements of a football game. Through a combination of periodization, strength training, speed training and mobility training, the best football workout helps you become the best player possible.
Periodization
Football players complete a 12-month training program divided into three periodization phases with a specific focus for each phase. The pre-season phase occurs for about seven months leading up to the season; the in-season phase lasts about four months during the season; and the transition phase lasts for about one to two months following the season. The best workout varies slightly during each phase, but every workout includes strength, speed and mobility exercises.
Strength Training
The basic foundation for the best workout for football includes strength training. Strength-training exercises are split into upper body, lower body and Olympic lifts. The best strength-training exercises for football players include functional compound movements that train movement patterns used during games. Chris Carlisle, head strength and conditioning coach at Southern Cal University, says Olympic lifts, such as power cleans and snatches, train explosive movements for improved performance. Sample upper-body exercises include bench press, shoulder press and push press. Lower-body exercises include squats, deadlifts and lunges.
Speed Training
Football is a game of speed and power, making it essential for speed-training exercises to be included in the workout. Speed-training exercises include form running drills, acceleration training, agility drills and general conditioning. After a full-body warmup routine, start with short acceleration sprints covering 10, 20 and 40 m. Agility drills can be adjusted to match the individual position and are designed to improve deceleration, acceleration and change of direction. Shuttle drills using cones require you to make quick, explosive changes of direction to maximize speed.
Mobility Training
Mobility is one of the most overlooked training components for football players. Improving your mobility and flexibility allows your muscles and joints to move through a greater range of motion, which can also improve strength, speed and power. Carlisle suggests focusing mobility-training exercises on your hips, which can improve your squats, running speed and agility. Mobility training can also prevent injuries by helping your muscles recover from the strength and speed exercises.
References
- BodyBuilding.com: What is the Best Workout For a Football Player?
- Sports Fitness Advisor; Football Training Section; Phil Davies
- Sports Fitness Advisor; The 12-Month Football Training Program; Phil Davies
- CrossFit Football: What is CrossFit Football?
- Stack; Strength Training with USC Football; Josh Staph; January 2006
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