Great Full Body Football Workouts

Football requires the coordination of all your muscles working together. You need power and strength, especially during tackling, and also speed and agility to be able to sprint and maneuver through the opposing players. Former pro players at Crossfit Football recommend a variety of workouts that encompass different methods of training to satisfy all these physical requirements. The routines include plyometrics, power lifting, strength training and speed drills. Most football training is dynamic and integrated, involving functional training for the sport to help athletes play their best while avoiding injury.

Periodization

Periodization refers to systematic variations in training specificity, intensity and volume, according to the National Strength and Conditioning Association. It's designed to maximize performance without causing overtraining, fatigue and injury. In football, the off season is the time to improve strength and muscular endurance, so train using high volume and repetitions, but lower intensity and weight. As you approach the season, gradually increase weight and intensity, but decrease volume. Gear in-season training toward sports performance rather than strength gains.

Power Training

Olympic lifts and power lifts -- like bench press, deadlifts, squats, cleans, jerks and snatches -- are considered intense total-body power exercises. They require all your muscles to work together with intense movement to lift maximum weight. These exercises improve your overall strength and muscular speed, which is especially necessary for the offensive linemen, who use massive strength and force.

ResistanceTraining

Resistance training involves the use of barbells, dumbbells and machines to specifically improve your absolute strength. Ideally, train two to three days per week in the off-season, focusing on higher repetitions of 15 or more and lighter weight, then progress to heavier weights with as few as six repetitions into preseason. Train the larger muscle groups of the legs, chest and back for functional movement.

Plyometrics

Football involves many quick movements and changes of direction. Plyometrics use the entire body and improve your reaction time, speed and power. Incorporate plyometrics into your workout once a week, and progress to two days into the preseason. Do repetitive bounding drills, tuck jumps, pike jumps, squat jumps and lunge jumps for time. To increase power, do single sets of power jumps like stretch jumps, and squat jumps for height. Upper body plyometrics help improve tackling and throwing skills. Incorporate exercises like medicine ball throws, plyometric push ups and kettlebells to improve power.

Sprints

Sprints might seem to only work the lower body, but your arms, back and core are also involved. Efficient sprints require upper body stabilization through abdominal and back strength, and proper arm movement and posture. They help improve run speed and endurance. Do sprint training once or twice per week. When you do short sprints like 25 to 100 meters, increase the volume and decrease rest time. When doing long sprints of 100 meters or longer, do fewer repetitions and increase your rest time between sets.