Cobra 2 Second Hold x 5 2. Alternating Knee Hugs x 5 Each 3. Around the Worlds 2x Each Leg. Activity — Game, Laps, etc…Coaches Choice 2. Spiderman 2 x 10 3. Alternating Supine Extension 20 Second Hold 4. Squat to Stand 2 x 5 squat, knees out, arms up and stand 5.
Prone Extensions 2 x 8 6. Lunge with Toe Touch 1 x 10 Each 7. Dynamic Warm Up a. Skipping Patterns i. Straight ii. High iii. Back iv. Side b. Knee Hugs 1 x 10 c.
Butt Kicks d. Straight Leg March 1 x 10 e. Static Stretching a. Hamstrings b. Inner Thigh c. Cobra Stretch e. Calf Stretch. Alternating Supine Extension 2 x 8 Each Side 4. Prone Extensions 2 x 10 6. Lateral Lunge with Toe Touch 1 x 10 Each 7. Pro Agility a. Bear Crawl to Push Up 4. Spiderman with Hip Lift 2 x 10 3. Supine Extension with Rotation 2 x 8 Each Side 4. Atlas Stretch 2 x 6 Each 6.
If you want to perform at YOUR best — whatever level that might be — you can learn a lot from the way the pros train. First and foremost though, a football training program has to meet your own specific needs…. Training time for most players is limited. You might not have the resources or the inclination to train 6 days a week. Your only goal should be to maximise the time you DO have at your disposal. Do that and you cannot fail to improve.
Any effective training regime should be built on the back of a solid fitness assessment. And it becomes exceptionally important in sports conditioning…. Visit the fitness testing section of the site.
Spend one afternoon developing a profile of your athletic abilities and record the results. Click here to go to the fitness tests section. For example. A football training program lasts 12 months — even if the competitive in-season only spans from September to December.
And that applies to any football player at any level…. Even if you only have a couple of days a week spare for football conditioning, you should still adapt and vary those sessions over the course of a year.
For the more ambitious players, this system of periodization is the ONLY way you can incorporate all the necessary elements of training without overtraining. Wow — over half a year to prepare! Individual exercises and sessions are covered in separate articles. This is how everything fits together into one, complete football training program. The goal is to develop optimum strength and power so that it peaks just prior to the start of the in-season.
Because this phase is so long you need to break into smaller cycles — often referred to as macrocycles…. Secondly, certain aspects of fitness are built on the back of others.
Explosive power conditioning for example follows maximal strength training, which in turn follows functional strength training. You should also consider a functional strength program designed to correct any imbalances that occur as a result of a strenuous football training program. Football players are one of the few groups of athletes that can benefit from a hypertrophy program. This type of weight training is designed to increase muscle mass.
See Also Squeezing More out of the Push-up. Mountain climbers are performed by starting in the traditional push-up position, and alternating driving each foot forward towards your hands. Again, this can be adjusted by elevating your hands on a chair until comfortable performing on the ground. Dynamic Pull Ups require a sturdy pull-up bar or monkey bars. If one repetition cannot be completed, simply hang with your head as close to above the bar as possible can help build strength.
The Pull Up is one of the most effective strength and conditioning movements that can be done in a weight room. When you combine its effectiveness with the minimal equipment needed and even less teaching time the pull-up ranks clearly should be one of the most used exercises by all teams in the offseason.
What holds people back from using the pull up as an staple lift is that most kids can not complete three sets of 6 or more pull ups. This is where the Dynamic Pull Up comes into play.
The pull up is to the pulling muscles what the push up is to the pushing muscle. This is a multi joint movement that develops full body strength. While the pushup focuses on the chest and triceps the pull up puts more focus on the shoulder and fully develops the back and biceps.
The effect is that an athlete who is able to do multiple sets of pull ups has the muscle to withstand the wear and tear that a season of hitting puts on the shoulders. The Dynamic Pull Up makes for such an effective lift because it allows all athletes to complete their sets. A set of Dynamic Pull Ups starts with a number that each athlete needs to reach, a solid starting number is 5.
The athlete will start with a traditional pull up and complete the lift with a full range of motion. They will complete as many reps as they can on their own. When the athlete can not complete another rep they will switch into the dynamic portion of the lift. This is where the athlete will start on the ground and jump up to complete the pull up.
By jumping up to start the lift, the body is given the extra momentum it needs to complete the set and the athlete is able to complete all of the reps in the sets. The best part of the Dynamic Pull Up is its ability to take the athlete to the edge of what they are able to accomplish. They take their rep total to failure and at the point of failure they are able to provide the support that allows them to complete the exercise.
As they continue to work on their pull ups they will start doing less dynamic pull ups and more traditional pull ups. With the over abundance of training equipment available in weight rooms today it is very easy to get too complex. At the heart of strength and conditioning training large muscle, multi joint exercises will remain kings.
By using the Dynamic Pull Up you can push your athletes to continue to develop their strength beyond the traditional point of failure. Tuck jumps are performed by jumping in place and bringing both knees up to your chest. Repeat immediately upon landing. Planks are one of the best exercises for developing core strength. Planks also work hamstrings, glutes, and actually helps improve balance. This exercise can be done at the field during practice or even at home.
These strength and conditioning exercises represent or more natural way to train young athletes, without the worry of inappropriately stressing growing muscle and bones with heavy weights.
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