If you want to see your skills improve on the field, you have to train right.While basic conditioning and lifting regimen are important for every player, a big part of how you spend your time training comes down to your position and what you need to improve on.Talk to your coach before you start training.They will give you feedback on what you need to work on to take your game to the next level.Depending on what you're working on and what your goals are, every player's training routine should be different.
Step 1: To stay in shape, run 1-2 times a week.
If you want to stay healthy, fit, and improve your endurance, do some long-distance running roughly 1-2 times a week.You can run for up to 30 minutes.If you get bored of jogging or want to mix it up occasionally, swimming is a great substitute.Cardio and calisthenics are done 1-2 days a week for many players.It depends on the position and the part of your game you are working on.
Step 2: 40 yd (37 m) sprints 1-2 times a week to get faster.
You can do 40 yd (37 m) sprints for 1-2 times a week.You should take a 15- to 30-second break between each sprint to improve your speed.The universal football metric for judging speed is the 40 yd (37 m) sprint.The farthest anyone will ever run to catch a pass is 40 yards (37 m), which is the length of the average punt.
Step 3: Hill sprints are a great way to build up your running muscles.
You can find a hill at your local park or forest reserve.You should sprint up the hill as fast as you can.Take a break when you get to the top and walk back down.If you want to build up the muscles you use to run, you need to repeat this process five times.This is a great way to improve your speed.If you don't live near a hill, you can run stadium stairs.Do not do this on a hill that is more than 25 degrees.If you try to sprint up a steep incline, you will fall down the hill.
Step 4: If you want to improve your speed and cutting ability, perform 3-hurdle drills.
There are three small, 6 in tall objects on the ground.They should be 2–3 feet away from one another.Stand with your feet on either side of the object and shuffle along the row of objects.Try to land quickly and clear the objects with each step.Do this for 60 seconds per set.The drill is used for football training.You can train your body to make quick pivots and cuts on the field.
Step 5: Pushups strengthen your arms and chest.
Put your hands under your shoulders.Stand up and keep your elbow close to your trunk.You don't have to bend your knees or put your back on the ground.Push yourself up to complete one rep when your chest is less than 10 cm from the ground.If you don't know how many to do, do 4-5 sets of 15 reps each.If you want to emphasize your shoulders, pull-ups are a good substitute for pushups.If you want to increase the resistance of your workout, you can wear a weighted vest.
Step 6: Use single-leg squats to work your legs.
Set a chair behind you and stand on one foot.Lower your hips to the seat of the chair and use your arms to balance yourself.If you aren't sure how many reps you should do, do 3 sets of 8 on each leg.It's important to work on your lower body in the off season because you get most of your speed from your hips, core, and legs.
Step 7: Chair dips can strengthen your arms.
Place your hands on the edge of the seat and stand with a chair behind you.Keep your feet on the ground and bend your knees.You can do 3 sets of 10 reps if you aren't on a specific training regimen.You rely on your triceps mostly for blocking, throwing, pass rushing, and getting out of your stance.
Step 8: Use sidelyes to strengthen your muscles.
If you want to do a side plank, lay down on your side with your forearm in the air.There is 1 ft (30 cm) between your feet if you raise your top leg.Do not bend your knees and keep your legs straight.Without moving your feet or forearm, lift your hip up as high as you can.To complete one rep, lower your hip back.If you do not have a training plan, do 3 sets of 10 reps on each side.When you get hit on the field, your hips help you turn.
Step 9: The focus should be on high-weight, low-repetition lifting exercises.
The weight you use depends on how strong you are and how much muscle you want to build.The focus should be on doing fewer reps with a heavier amount of weight.This will help you build up your strength and strength on the field.You should do 4 sets of 5 reps for each lifting exercise.Lift 3-4 times a week during the off season to build muscle.You can only work out 1-2 times a week if you focus more on speed.If your coach wants you to build lean muscle or trim down a little, focus on calisthenic exercises and running.If you do lift, do a higher number of reps at a lower weight.
Step 10: Bench presses and curls help strengthen your upper body.
The bench press is a popular lifting exercise.Hold the bar shoulder-length apart while lying on your back on a lifting bench.If you want to do curls, grab 2 dumbbell and lower it to your chest.Stand straight up and raise your dumbbell.Do the same with your left arm.If you are doing bench presses, use a spotter.This will work your arms.When it comes to tackling, blocking, moving off another player, and fighting through defenders, all of these muscle groups are important.
Step 11: Lifts and twists strengthen your back and core.
Load a barbell on the ground with a lifting belt.Keep your back straight, bend forward, and grab the barbell.If you want to do Russian twists, sit down with a medicine ball.Take your knees and hold the weight in front of you with your feet off the floor.To do 1 rep, twist 45 degrees to your left and right.When it comes to stabilizing your body, staying on your feet, and moving on the field, your core is very important.
Step 12: If you want to strengthen your legs and lower back, do barbell squats.
Put a belt on.Load your barbell at the squat rack.The middle of the bar should be behind your neck.To perform a squat, lift the barbell up, take a step away from the rack, and bend your knees and hips.To perform 1 rep, stand up straight and balance the weight behind you.Strengthening your legs makes you more powerful in your stance.It improves your tackling power as well as your ability to push through the line.
Step 13: Between strength training sessions take a day off to recover.
Two days in a row, never weight train.It's a good idea to take a day off between lifting sessions to make sure you don't get injured.Your muscles won't have time to repair themselves if you train too much.
Step 14: If you want to improve your explosion out of the stance, do box blasts.
The box should be in front of you.If you want to get as low as possible, bend your knees at a 90-degree angle.While driving your arms through the box, jump on top of it.Immediately after landing, go back to your starting position and do one rep.You can mix it up by doing it on one foot.You can change the foot you use with each set.
Step 15: Do throwing drills and work on your drops.
You can do it on your own or with a partner.Dropping back in the pocket is a good way to practice taking snaps.You will get into a throwing position quicker if you work on the drop more.Drop back and throw to a target if you want to incorporate some throwing drills with a receiver.It's important to work on the mechanics of the drop back.It is an important component of the position.There are 7 step drops and 5-step drops.The key to mastering each pattern is using each version for short, medium, and long-range passes.Make sure you count your steps as you go back.Setting up targets on the field is a great way to practice throwing.Easy-to-spot targets include buckets, cones, and soccer balls.
Step 16: If you are a running back, do running and footwork drills.
Emphasize hurdle drills, run ladders, and work on wind sprints out of your 2- or 3-point stance.Sled drags are a great way to improve your speed.Add weight to a lifting belt by tying a sled to it.While pumping your arms, bend your knees and sprint forward.You don't work on tackling in the off season if you're a linebacker or lineman.Setting up a tackle dummy and working on your mechanics is a good way to improve.If you play tight end, you definitely want to incorporate some route- running and catching drills into your routine.
Step 17: As a corner or receiver, focus on catching skills.
Practice your route running if you are a corner or receiver.Practice your cuts, slants, hooks, and pivots with a quarterback or another receiver.If you have a partner throw the ball to you, you can catch it with both hands and bring it into your chest.This also applies to safeties.As defensive players, safeties and corners need to cover routes.Running your own routes is a great way to memorize them.Safeties and corners have catching skills as well.The momentum of the game can be changed by interceptions.The off-season is a good time to increase your cardiovascular fitness.This is important for safety.If you play one of these positions, you should cut back on weight training and run 4-5 times a week.
Step 18: If you are a kicker, practice kicking and punting.
It's a good idea to stop by your local high school or football field with a friend.Using the proper mechanics, practice taking snaps and punting.For field goal practice, have them hold the ball the same way a spotter would hold it after catching a long snap.After each successful kick, begin at the 10 yd mark and move back an additional 10yd.Stay at the spot where you hit about 50% of the kicks and practice over and over.It is possible to make field goal practice harder by moving where you are kicking.The opening in the uprights gets smaller if you kick from the side, which can make you focus on your accuracy.You have a high chance of playing both kicker and another position.You can split your time between kicking and other practice.