Prepare For The Return Of The NFL With 10% Military Discount

#Veterans, Active Duty and Retired Military Save 10% on All Orders with ID.Me Verification
#2020 NFL Draft Hats

Strength and Conditioning Tips and Drills For Football - Part 2.

eteamz

Check out these great strength and conditioning tips and drills for football players! Learn how to get stronger and faster.

Note: This is part two, click here for part one!
Linemen Conditioning
Overspeed
All you need for this is a steep decline, most conveniently, a hill. Begin the overspeed drill at the top of the hill. When ready, run down the hill as fast as possible but being careful not to run out of control. What this will do is get your legs adjusted to running faster than you normally would on a flat surface. This will help increase your pick up speed. Again, be very careful not to get caught running out of control. With that much speed, a fall down a hill could be quite painful.

Submitted by: Anonymous

Four Corners
One of the oldest and best drills for conditioning. I like to place my cones about 10 yards apart to form a square, and then perform conditioning from cone to cone. Try using this combination and then create your own:

• The first 10 is a sprint
• The second 10 is a sideways shuffle
• Then Backwards sprint
• And finish with a bear crawl

I suggest 3-5 one way then turn around and go the opposite direction. Other exercises to incorporate can be "high knees," "butt kicks," "karaokes," or simple two feet hops.

Submitted by: Brock Hartman

Michigan State
Set up two coaches, 40 yards apart, and line up your players along the line of one of the coaches. All the players should begin this conditioning drill by getting on their knees, with their feet underneath them, in preparation for squat jumps. The drill involves doing a number of different motions, following by a sprint to the other coach. Feel free to vary the number of sprints and the number and type of exercises.
Execution

1. On the coach's signal, the players are to rock back onto their heels and do 10 squat jumps.
2. Immediately following their squat jumps, the players sprint to the other coach where they will do 10 sit-ups upon crossing the line he represents.
3. After their ten sit-ups, the players then sprint back to the other coach for 10 up-downs or burpees.
4. Sprint followed by 10 push-ups.
5. Sprint followed by 10 mountain climbers.
6. Sprint followed by 10 heel touches.
7. Sprint followed by 10 jumping jacks
8. Sprint followed by 10 push-ups
9. Sprint one forty-yard dash to finish the drill.

On this conditioning drill, the players can either count for themselves or you can have them all do it as a team. I use this type of conditioning to get the players in shape for the season and for disciplinary reasons. Remember to start at a reasonable level and continue to add reps as the players get into shape.

Submitted by: Alan Young

NU
To begin, split the team up into 2 groups. Instruct each group to go to opposite end zones and line up on the front goal line. In other words the two teams are facing each other, separated by the entire football field, and standing in opposite corners.
Next, using a whistle or a yell, signal the players to take off on a sprint down the sideline to the other end zone, so that the groups have now switched sides. Once the groups complete their 100-yard sprint, instruct them to walk the end zone line to the other side of the field. The pace should be a fast walk, and each group should prepare immediately for the next whistle or yell signaling their go. I have my players do four of these laps, and then line up across a line for two 70 yard sprints in similar fashion… then two 50's, two 40's, two 20's and two to four 10's (used for quickness in getting off the ball, we usually let the players walk the ten yards back).
I believe this type of sprint conditioning is good for in-season practices; staying in shape for the game and building your wind.

Submitted by: Alan Young

P.T.

• Break the team up into four groups
• Have one group with a coach at each corner of the football field
• On the whistle, two groups diagonal from one another will begin doing push-ups, while the other two groups sprint around the field
• Once each of the sprint groups arrive back to their original corner, they begin doing push-ups while the other two groups run

After one rep of this, you can add sit-ups, grass drills or any other exercise.
NOTE: Do not start the other groups running until ALL groups are back. Be sure to increase or add exercises only as the players become better conditioned.

Submitted by: Steve Curtis

Terrible 20'S
After a poor game performance or for disciplinary reasons, I will have our team perform the following:
Split your team into 2 groups and place each group on a separate goal line. Group A does 20 push-ups, on their coaches count, then sprints 100 yards to the other goal line. Meanwhile, at the same time, the other group, Group B, is doing 20 sit-ups, on their coaches count, and sprints 100 yards. Group A will do 19 sit-ups and sprint 100 yards as Group B does 19 push-ups and sprints 100 yards. Each group will work their way down to zero, alternating push-ups and sit-ups with 100 yard sprints in between. This is a gut buster.
Kids don't like to do this one. We usually do this on Monday's if at all.

Submitted by: Donald Herman

Note: This is part two, click here for part one!
Eteamz.com Members,

About The Author

eteamz

At Eteamz.com, we are going to provide an extensive library of tips and drills and much more from top coaches. Learn about philosophies, coaching basi

View All Articles By This Author

Trending Sports News Featuring: BREAKING: Mark Dantonio steps down as Michigan State’s head coach | CBS Sports HQ

After 13 seasons, Mark Dantonio announces he is done as the head football coach at Michigan State University. Dennis Dodd and Brady Quinn weigh in on the decision and what’s to come for the Spartans following this announcement.

Build A Football Body: Training With Texans Wide Receiver Andre Johnson

Mens Fitness

Get power and explosiveness with the same off-season regimen that Houston Texans wide receiver Andre Johnson uses to get ready for game time.

Houston Texans wide receiver Andre Johnson is an absolute beast.
Last season, he played in only 13 games but still caught 86 balls for 1,216 yards and scored eight touchdowns. That's a career year for most guys, but the 5-time Pro Bowler was disappointed. Fresh off back-to-back seasons with 1,500 yards receiving, not hitting that superhuman stat in '10 pissed him off.
"That really bothered me," says Johnson, who signed with the Jordan Brand before last season. "So I am looking forward to trying to get back to that this season."
Johnson spent this locked-out off-season the same way he spends every off-season: training with his old college teammates at the University of Miami. This year's crop of guys included New Orleans Saints linebacker Jonathan Vilma and Indianapolis Colts wide receiver Reggie Wayne, plus lots of other young guns and vets.
They trained four days a week - Monday, Tuesday, Thursday, and Friday - running in a sand pit, sprinting on the field, and working in the weight room under the supervision of Hurricanes strength coach Andreu Swasey. Even though they're on different NFL teams, none of those rivalries matter as much as the bond they share as former Hurricanes.
"We'll talk more about the games we played when we were there than about playing one another in the NFL," Johnson says. "The competitive energy just gets the best out of everybody. It's kind of like a brotherhood. I've tried going down to another place, but it wasn't the same. Going to The U is something I look forward to every off-season."
Even if you don't have access to the Hurricanes' weight room, you can still get jacked like those guys. Check out Johnson going through a version of his off-season workout, specially formatted for MF readers. It may not make you the best receiver in football, but it's guaranteed to pack the muscle on your frame.

HOW IT WORKS

You'll train three days per week, focusing on speed and strength. You may not be familiar with some of the explosive exercises such as speed squats or power cleans, so take the time to learn the form precisely. Some of the movements use the age-old pyramid technique (add weight and reduce your reps each set) to target the widest range of muscle fibers.
You'll also attack common weak points such as the rotator cuff, which can take a beating whether you're playing football or lifting heavy, so you'll stay injury-free all season (even if that just means fall to you).

DIRECTIONS

Frequency

Complete each workout (Day 1, 2, and 3) once per week. You can perform the first two workouts on back-to-back days, rest, and then do the next workout.

Time Needed

60 Minutes

How to do it

Most of the exercises will be done as straight sets-complete all sets for the move before going on to the next. For the shoulder circuit on Day 1, complete one set of each lift without rest in between. Rest after you've finished the circuit and then continue with the rest of the workout.

Day One

Barbell Bench Press
Sets:4 Reps:10, 10, 6, 6

Grab the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard.
Lower it to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin flaring your elbows outward to lock it out in the top position.

Shrug
Sets:3 Reps:10

Hold a barbell in front of your thighs at arm's length. Shrug your shoulders as high as you can.

Incline Bench Press
Sets:4 Reps:10

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Squeeze the bar hard and arch your upper back. Lower the bar to the upper part of your chest, tucking your elbows close to you as it comes down.
Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing it back toward your face. When the bar is halfway up, begin flaring your elbows outward to lock it out.

Seated Overhead Press

Seated Overhead Press
Sets:3 Reps:6

Shoulder Circuit: Repeat 5-7 times

• Overhead external rotation w/plate: 1 set 10 reps
• External Roation W/Elbows at sides: 1 set 10 reps
• Lateral Raise: 1 set 10 reps
• Russian Twist: 1 set to failure

Day two

Power Clean
Sets:5 Reps:5

Set a barbell on the floor, crouch down, and grab it with hands outside shoulder width. Your lower back should be in its natural arch. Explosively stand up and shrug the bar, coming up onto the balls of your feet.
As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders.

Power Clean

Barbell Squat
Sets:4 Reps:10, 8, 6, 4

Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and then your knees (push them outward as you go down) to lower your body as far as you can.

Front Squat
Sets:4 Reps:5

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor.
Now lift the bar off the rack, letting it roll toward your fingers-as long as you keep your elbows raised, you will balance the bar. Squat as low as you can while keeping your lower back flat.

Romanian Deadlift
Sets:3 Reps:6

Hold the bar at arm's length and let it touch the front of your thighs. Keeping your lower back in its natural arch, bend your hips back and then your knees, lowering the weight until you feel you're about to lose the arch in your lower back.

Pullups
Sets:4 Reps:To Failure

Sit at a power rack with your feet shoulder-width apart and grab the bar with a slightly wider-than-shoulder-width grip. Squeeze your shoulder blades together and push your chest out.
Press the bar overhead and slightly backward so that it ends up in line with the back of your head at the top.

Two-Point Dumbbell Row
Sets:3 Reps:10

Hold a dumbbell in one hand and step forward with the opposite leg.
Bend over at the hips until your torso is parallel to the floor (keep a safe arch in your lower back). Brace your abs. Row the weight to your side.

Day Three

Shrug
Sets:3 Reps:10

Incline Dumbbell Press
Sets:4 Reps:5

Set an adjustable bench to a 30- to 45-degree angle and lie back against it with a dumbbell in each hand at shoulder level. Press the weights straight over your chest.

Dumbbell Press
Sets:3 Reps:6

Start holding a dumbbell in each hand at shoulder level. Press the weights straight overhead.

Dip
Sets:3 Reps:15

Suspend yourself over the parallel bars of a dip station and then lower your body until your upper arms are parallel to the floor. Do not go lower.

Plate Raise
Sets:2 Reps:10

Hold a weight plate with both hands and raise it to eye level. Rotate it counterclockwise as if you were turning a steering wheel and then rotate clockwise. That's one rep.

Medicine Ball Sit-Up
Sets:1 Reps:Failure

Hold a medicine ball with both hands and sit on the floor with your knees bent 90 degrees. Perform a sit-up and raise the ball straight overhead.

Who Wants It Bad Enough Presented By Beast Sports Nutrition Featuring: Wesley Strength Program Intro

Save 20% Now! Release Your Inner Beast with Super Test(R) Testosterone Booster. Coupon Code: BST20
Wesley Football Strength and Conditioning Preview


Now this from CoachTube Strength and Conditioning.

Strength and Conditioning for Sports featuring Coach Matt Shadeed

by sportvideos

 Description
A proper strength and conditioning regimen is an essential part of developing healthy, resilient high-performing athletes. In this video, Matt Shadeed demonstrates the ins and outs of the Arkansas State football strength and conditioning program. Among the topics covered are: Weight Room Warm Up, Stationary Dynamic Warm Up, Dynamic Warm Up, Dynamic Linear Improvement Drills, Multidirectional Movement Skills, Plyometric Progressions, Power Clean Progression, Squatting Variations, The Split Jerk Exercise, The Trap Bar Deadlift, Upper Body Auxiliary Exercises and the Pillar Protection Program This program is an invaluable resource for coaches and athletes looking to elevate their training program to a new level! 114 minutes.

The Coach

Sportvideos

Matt Shadeed spent three years at Arkansas State University in Jonesboro, Arkansas, leading the football strength and conditioning. The Red Wolves' football program won back-to-back conference championships (2015, 2016) under his direction. Prior to Arkansas State, Shadeed spend two years as the assistant strength and conditioning coach for football at the University of Mississippi and nine months as the assistant strength and conditioning coach for women's basketball and softball at the University of Southern Mississippi. Matt Shadeed recently accepted a position as Director of Athletic Performance for the Baylor University women's basketball program in Waco, Texas. Book this course.....

SHOULD FOOTBALL PLAYERS TAKE CREATINE?

Presented on US Sports net By BPI Sports!

• By Team BPI
 

Creatine is one of the most heavily-researched supplements out there, and despite misconceptions, it is not a steroid. Creatine is produced naturally in your body and can be found in red meat and fish. The World Anti-Doping Authority does not consider creatine a performance-enhancing drug and it is allowed by the International Olympic Committee and professional sports leagues. The only exception is the NCAA, which allows creatine, but does not permit colleges to actually give it to their athletes.

So why does creatine get a bad rap in the football community? Recently, BPI Sports partnered with Independence Community College, the school featured on the Netflix series, Last Chance U. James Grage went out to visit the football players and we sent them supplements to help them get in shape for the upcoming season. One of the products we included was Best Creatine™.

Soon after the shipment arrived, one of the coaches called us asking for advice. The football players were wary of taking creatine, concerned that it would get them in trouble with the league. This article is essentially a copy of what we told them – football players should definitely be taking creatine!

Creatine is beneficial for training on and off the field. It reduces fatigue by shuttling nutrients into your muscle cells where they’re used for energy. The more creatine you have stored in your body, the longer you can work out. Over an extended period of time, say, a football season, this results in more lean muscle mass and more strength.

Scientists first linked creatine to performance in the 70s. Since then, “its safety and effectiveness has been supported in numerous peer-reviewed studies and many experts in the field of sports nutrition,” says Carly Tierney, a personal trainer.

How do you get the best results? Since creatine transports nutrients, it works best when you take it with food, particularly carbohydrates. Take 1 scoop with your pre-workout meal (about an hour before your work out) and 1 scoop with your post-workout meal. We recommend 5g per day, but each person is different, so find the dose that’s best for you. Do not exceed 20g per day and consult your doctor if you have high blood pressure, diabetes, if you regularly take prescription meds or anti-inflammatory drugs like ibuprofen, if you’re over 40 or if you have a history of kidney or liver disease.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.