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The Football Body Workout: Workout I

This training routine will help get you started, hitting key areas for any football player.

1. BOX SQUAT

SETS: AT LEAST 5 REPS: WORK UP TO A 3RM REST: AS MUCH AS NEEDED

Set up a barbell on the supports of a squat rack and place a box a few feet behind you. The box should be low enough that your thighs are parallel to the floor when you sit on it.

Step underneath the bar and grab it with your hands about 8 to 12 inches wider than shoulder width. Nudge the bar off the rack and stand with your feet wider than shoulder width [1].

Bend your hips and knees, lowering your body onto the box [2]. Pause for a moment and then explosively stand back up. That's one rep.

 

2. BULGARIAN SPLIT SQUAT

SETS: 3 REPS: 8 1 1/2 REPS (EACH LEG) REST: 180 SEC.

Stand a few feet in front of a bench, bend your left knee, and rest the top of your left foot on the bench [1].

Keeping your torso upright, bend your right knee and lower your body until your left knee touches the floor (but do not rest it on the floor) [2].

Extend your right knee so that you come halfway back up and then lower yourself back down again. Then come up to the starting position. That's one, 1 1/2 rep. Complete eight reps in this fashion on your left leg and then switch legs.

 

  

3A. WEIGHTED BACK EXTENSION

SETS: 4 REPS: 12 REST: 0 SEC.

Hold a weight plate against your chest and lock your legs into a back extension apparatus. Allow your torso to bend forward so that your hips are bent almost 90 degrees [1].

Extend your back so that your body forms a straight line [2]. Lower your torso back down. That's one rep.

  

3B. DUMBBELL SIDE BEND

SETS: 4 REPS: 12 (EACH SIDE) REST: 90 SEC.

Hold a dumbbell at your side with one hand [1].

Bend your torso to that side as far as you can, allowing the weight to pull you down [2].

Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that side and then switch sides.

 

4. SPRINTER SITUP

SETS: AT LEAST 5 REPS: WORK UP TO A 3RM REST: AS MUCH AS NEEDED

Lie on your back and bend the hip and knee on one side 90 degrees. Swing the opposite side's arm forward and that side's arm back and crunch your torso forward [1].

Quickly switch your legs and arms [2] and then switch back. You should look like you're running a sprint. That's one rep. Perform your reps rhythmically, as if you were running.

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