While the most important piece of equipment used during a football game is the actual ball, most strength and conditioning programs don't incorporate the football into the training exercises. A standard football weighs about 1 pound, but using a weighted football ranging from 2 to 3 lbs. can add resistance for sport-specific throwing, ball-handling and catching drills and general strength-training exercises.
Throwing Strength
Quarterbacks commonly perform various exercises and drills to improve throwing strength. By providing more resistance than a standard football, a weighted football for throwing drills can increase arm strength. Along with general throwing drills, a quarterback can also practice option pitching and handoffs to the running backs.
Plyometrics
Plyometrics improve power, speed and agility, but holding a weighted football during the exercise provides a sport-specific demand that increases resistance while improving ball-handling skills. As a result, any player on the team, regardless of position, can use the weighted football during plyometrics. Sample exercises include box jumps or hurdle hops while holding or catching a pass, lateral weighted football throws and rotational crunches.
Ball Handling
For skilled position players such as running backs, quarterbacks and wide receivers, the weighted football can be used during specific handoff, anti-fumbling and onside kickoff recovery drills. The increased resistance improves your grip and forearm strength for holding onto the ball to prevent a fumble. Centers and quarterbacks can also use the weighted football for snapping drills.
Receiving
Catching a weighted football requires a significant amount of strength and coordination in your hands. As a result, wide receivers, tight ends and running backs can use a weighted football to improve their grip for catching. A sample drill includes the quarterback completing short distance passes to the receivers to simulate hard-thrown passes. With the short distance of the drills, you can increase the number of repetitions and catches performed during a practice session.
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