Weightlifting Routines For Running Backs

When on the football field, few players take more abuse than running backs. Because your responsibility is to carry the ball up the field, you need to have speed and power to outrun opponents to avoid tackles. While practice can help you develop the skills you need, a weightlifting routine is needed to optimize your results and help improve your power and strength. Choosing certain exercises can directly influence your on-field performance. Always lift with proper supervision.

Squat Jumps

Squat jumps involve holding light weights and assuming a squat position before exploding upward, jumping as high as you can. Squat jumps can build strength in your legs and enhance your explosiveness, which helps you accelerate more quickly. A study from the October 2010 issue of the "Journal of Strength and Conditioning Research" found that performing squat jumps can increase sprint speed and leg muscle mass.

Resisted Sprints

If you've ever seen an athlete running while wearing a weight vest or with a parachute or sled trailing behind him, you've witness resisted sprints. Resisted sprints provide additional weight, but are more beneficial than other weightlifting exercises because they specifically mimic the motion you perform on the field. According to research from the January 2009 issue of the "Journal of Strength and Conditioning Research," resisted sprint training can significantly improve running performance, especially acceleration.

Weighted Crunches

Although your legs provide the power for running, you shouldn't overlook your abdominal muscles. Sports Fitness Advisor recommends including crunches or weighted crunches for football players looking to achieve maximum strength. Your abdominal muscles help provide balance and encourage proper form by keeping your body aligned during athletic movements. Improving your balance will help you stay on your feet when changing directions or after being hit.

Barbell Rows

Barbell rows target your arms and back, and strengthening these muscle groups can help you maintain a good grip on the football. Having strong arms can help you resist defenders who attempt to strip the ball, and can help you control the ball when you're hit. Barbell rows are preferable to dumbbell rows because they allow you to lift more weight.

Deadlift

The deadlift is a beneficial exercise for running backs to include in weightlifting routines because it trains muscles across your entire body. Although primarily a lower body exercise, the deadlift also improves the strength of your core and back. Fitness author Curtis Dennis Jr. suggests that the deadlift is a more effective exercise than squats and the bench press, which are considered top exercises for strength.