Football is a fast-paced game that requires players to be not only strong but also able to convert their strength into explosive power. Developing strength and speed is necessary for any position on the field, according to sports physiologist Phil Davies. In addition to building power, football players need to develop position-specific skills in order to best fulfill their team goals on offense or defense.
Building Explosive Power
Football is different from many other sports in that you must be big, strong and fast at the same time. Davies states that defensive football players, such as linemen, must use half of their weight training time on a bodybuilding-type program to increase muscle mass rather than strength. This is typically done during the off-season. During the preseason, you need to change your workout to heavier weights and fewer repetitions to build maximum power. While the season is ongoing, you should limit training with weights in favor of training with explosive movements like plyometrics. Explosive movement training helps you convert your accumulated mass into greater force for hits and tackles.
Tackling
Effective tackling is primarily a skill needed by defensive players, but "Football Skills and Drills" author Tom Bass recommends that all offensive and special teams players learn to be effective tacklers as well. Tackling requires a player to be aggressive first and foremost, with a strong desire to do whatever is necessary to stop the ball. You need to bend at your knees instead of with your back during the tackle. Keep your head in the chest of the player you are tackling and drive forward in short steps.
Reaction and Field Awareness
You need to move quickly at the start of any play to reach the desired outcome for the play. Training with whistle drills and scrimmages will help you build your reaction time to the best level possible, thus allowing you to make the run, pass, block or tackle you need to on the field. Scrimmage games are also useful for helping players to read the dynamic of the game in motion and learn how to predict player positions to make better catches, runs or tackles as appropriate.
Agility
You must be agile and able to change directions at a whim when you play football. This skill is required to evade defenders and make tackles. Professional NFL running back Chris Johnson states that talent is never enough in football and you must continually use resistance training to keep a competitive edge when it comes to speed and agility. If you only have basic equipment, you can improve your turning rate and strength with cones and dumbbells. More advanced workouts may require specialized equipment like resistance bands so you can work on raising your knees and exploding in a particular direction.
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