Strength and Conditioning Tips and Drills For Football - Part 2.
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
- On the coach's signal, the players are to rock back onto their heels and do 10 squat jumps.
- 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.
- After their ten sit-ups, the players then sprint back to the other coach for 10 up-downs or burpees.
- Sprint followed by 10 push-ups.
- Sprint followed by 10 mountain climbers.
- Sprint followed by 10 heel touches.
- Sprint followed by 10 jumping jacks
- Sprint followed by 10 push-ups
- 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!
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