Off-Season Training for Football: The Pull-up. So now we're going to do a pull-up which is a great exercise to help develop strength for the upper body, the arms, the back, which really will then also help translate over into your tackling drills, among other things. Also your bucking drills and stability as well. So what we're going to do is we're going to grab a bar here. You want to bring your hands outside shoulder width. And then when we lower down, we're going to lower down so the body is all the way down. We get a full extension through the arms. And every time that we come up, we want to be able to bring our chin above our knuckles. So I'll take it at half speed for us and I'll show you how--also to do solo assistance and then Jonesy will also work full speed for us. So we're going to bring it all the way down and then all the way up. Then all the way down again, full extension of the arms, then all the way up, so that you're above your knuckles. So over here we have a rubber band which is latched onto the bar from above. So I put the band here in front for a better view. And what we're going to do, we're going to pull it down. And I'm going to take my foot, loop it inside. And then I'm going to go lower myself down. So now, I have assistance on the way up. Lower down all the way, rise up all the way. [DEMONSTRATION] It's very important to use assistance when you need to; so that you can continue to achieve full range of motion through the exercise; so that you're developing your muscles entirely through the full range of motion, which will then translate over to better performance on the field. So now Jonesy's going to take it at full speed for us. So Jonesy's going to take it at full speed here. And again, we're going to work this exercise for about four to five sets working in the rep range anywhere between four to eight, okay? So Jonesy's going to go ahead and hop on up. He's looking up too which is a good point to keep in mind. And he's working without assistance right now. So what I'm going to do is that if he needs any assistance, I'm just going to help--give him a little hand here. I'm just going to put my hand here, so that if needs to kick against my hand, he can get himself all the way up. And that's the pull-up.
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