Football is a demanding sport that requires strength, speed, power and endurance. These fitness traits are commonly developed in the gym by lifting weights, but it is possible to develop some physical elements required for football using bodyweight exercises. Because bodyweight exercises utilize a set level of resistance -- your bodyweight -- most exercises are better suited to developing endurance and power. It is challenging to develop heavy strength using bodyweight exercises, due to a limited amount of weight available. Perform this workout two to three times a week in place of weight training.
Squat Jumps
Football players need leg power for sprinting, jumping and tackling. Squat jumps are an effective bodyweight leg power exercise. Stand with your feet shoulder-width apart. Push your butt back, bend your knees and descend until your thighs are approximately parallel to the floor. Swing your arms forward and upward and leap as high as you can into the air. On landing, bend your knees to soften the impact and then perform another repetition. Continue until your muscles are fatigued and your jumps lose power. Perform three sets in total.
Pushups
Pushups target your chest, shoulders and triceps and are one of the most popular and effective bodyweight exercises around. Squat down and place your hands on the floor directly below your shoulders. With your arms held straight, walk your feet back until your weight is supported on your hands and toes only. Your body should be straight. Bend your arms and lower your chest to within 1 inch of the floor. Extend your arms and push yourself back up. Make this exercise more demanding by elevating your feet, wearing a weighted vest, clapping your hands between repetitions or stretching a resistance band between your hands and across your upper back. Perform three sets of as many reps as possible.
Pullups
Pullups will develop your arms and back muscles. These muscles are important for grabbing and holding an opponent. To perform a pullup, hang from a sturdy overhead bar with your hands shoulder-width apart using an overhand grip. Bend your arms and pull your chin up and over the bar. Slowly lower yourself back down to full arm extension and repeat. Perform three sets of as many repetitions as possible. You can make this exercise more demanding by wearing a backpack, weighted vest or attaching a weight around your waist.
Burpees
Burpees combine squats, squat jumps and pushups into a single exercise that will develop muscular endurance and anaerobic fitness as well as intramuscular coordination. Stand with your hands by your sides and your feet together. Bend your knees and squat down. Place your hands flat on the floor just in front of your feet. Jump your legs back into the pushup position. Perform a single pushup. Jump your feet back up to your hands. Leap up into the air as high as you can. On landing, immediately perform another repetition. Perform three high-repetition sets interspersed with 60- to 90-second rests.
References
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "Never Gymless: An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
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