Football Workouts For Kids

Children who want to excel at football can improve their running, jumping, throwing and catching skills with a variety or workouts that train specific physical skills, as well as game techniques. Whether they are doing general speed and strength exercises or specific blocking, tackling or catching exercises, explain to your youngsters how each workout they are doing relates to game day.

Eyes on Numbers

The open-field tackle is one of the most difficult skills to master because of the required stopping, cutting and restarting requirements used for this play. Many players get "juked" by an opponent who makes a proactive start-and-stop motion, leaving the reactive defender in the dust. To improve closing skills, teach players to watch an opponent's jersey numbers rather than his eyes to avoid being tricked. Have players pair up, with one playing the role of the ball carrier, the other the defender. Players line up directly across from each other, about 15 yards apart. The offensive player begins to run toward the defender, attempting a stop and cut to wrong-foot the defender. The defender must stop the ball carrier's progress by getting in front of him to win that round of the drill. The defensive player works on resisting the temptation to look at the ball carrier's face and eyes, and must learn to watch the player's jersey numbers. Whichever way the jersey numbers move, the defensive player moves, avoiding falling for a head fake. This is not a tackling drill.

High Knees

The classic high-knees running drill, either through tires or ropes, helps players build quadriceps muscles, increase high-twitch muscle fiber diameter, increase leg speed and avoid being tripped up by players on the ground. After players have warmed up, including trying the obstacle path once or twice. Time players to learn their starting speeds when attempting this drill. Re-time players at the end of each week to let them see their improvement and to show them their work is paying off. To improve speed, have players work on having their feet come into contact for as short a time as possible while running the drill.

Turnaround

In order to help receivers better locate incoming balls, have them try to catch balls thrown while their back is initially toward the passer, making a quick turnaround to work on ball-locating skills and their ability to move toward those balls. Have players pair up, with one the passer and one the receiver. Initially, have the players start close (5 yards apart), with the receiver's back toward the passer. The passer tosses the ball underhand toward the receiver, several feet above the player's head, yelling, "Go!," as he releases the ball. The receiver immediately turns around and tries to locate the ball and catch it. Repeat 10 times, with the passer varying tosses (left and right), in a random pattern. Have players move 5 yards further apart and repeat the drill, continuing to move farther apart until the passer needs to throw balls overhand.