Here Are My Top 5 Preferred Get Faster For Football Exercises.
Even though I like to think of myself as a big guy 😉 I am actually still a pretty quick guy. Back in the day I made a list of my top 5 favorite get fast for football exercises. I came across that list when I was going through an old training journal just the other day and thought Iâd share them with you. These exercises have worked wonder for me over the years, especially when I was playing rugby and football.
1. Lunges: Have you ever done lunges for 200 yards nonstop? I really like these because my legs always seem to respond well. I was looking for something to improve my multidirectional speed when I started playing running back and inside center again, and started to incorporate lunges into my training, and noticed that my game speed was literally improving within the first week and a half of doing them. I remember, we had a scrimmage, I did ok, had some licks. Then we had our opener and I recorded 3 sacks and could not be contained. The only thing I had adjusted in my training at that time was the incorporation of lunges. Obviously athletic ability was a factor but trust me I felt a difference and people saw it.
2. Deadlifts: Deadlifts are the most underutilized exercise in the entire football training world. All this bull about hurting your back has scared generations of players and coaches from using what just might be the greatest overall strength and speed building exercise of all time. As far as the injury factor goes, there are probably many more injuries each year caused by overtraining on the bench than there are from dead-lifting. If you deadlift with good form, youâre fine. Stick with heavy, low rep sets. Again, this sounds dangerous to some, but the reality is that higher reps tend to equal more injuries than low reps. If youâre really afraid to go super heavy, work up to multiple sets of doubles and triples. Simple right?
3. Running: If you are truly trying to run faster, than you need to run. Simply sprinting will help improve speed probably more than anything else. Another way to build up speed gradually over time is through hill workouts. Running uphill may be harder at first but after a while of getting used to it you may find that your running speed has increased. Gradually build a base of conversational pace running (a pace at which you can talk). Increase your pace no more than 10% a week. Try making every fourth week an easy recovery week. Alternate between longer and shorter runs.
4. Squats: If you want to truly get faster for football, do box squats. A lot. They build raw strength in the glutes and hips and dynamic strength in the glutes and hamstrings. This is especially important for football where the game starts from a dead stop and can often be played in a stop-and-start fashion. Think of how a running back sprints to the hole, gets to the second level, stops, makes a move, and explodes again. These work wonders for this, and will have you hitting the holes much more aggressively.
5. Dumbbell Step-Ups: I always incorporated these when I was specifically training for speed, they are a great supplementary exercise.
Find a bench between somewhere between 12-18 inches, grab a pair of fairly-heavy dumbbells and simply step up onto the bench, while holding the dumbbells at your side. These are a solid exercise to increase your acceleration and quicken your first-step. I was playing on a defense that was very aggressive and blitz happy, and I also noticed that when I started incorporating dumbbell step-ups, I went from occasionally taking a tiny stutter step back instead of always going forward, to always only stepping forward when I was attacking with no sort of delay or back step at all. This could be the difference between you 2 sack 15 tackle season and your 10 sack 40+ tackle season.
Like everything on gamestrengthinsider.com I hope you found this useful.
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