Football Training Workout for High School Football Players to Get Stronger
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Here is a great example of a lower body football workout. This weight training workout focuses on speed strength. Speed-strength is the ability to "turn on" as many muscle fibers as possible, as quickly as possible. More commonly, we refer to this as explosiveness.
We are going to concentrate on lower body explosiveness here.
Bottoms-Up Squats - 12 x 1 - Set up a bar in the power rack at the bottom of your normal Front Squat depth. - Get set, get tight and explode the bar up. - Stick with singles to concentrate on explosive strength and so your form doesn't break down -Keep the rest periods short, at around 60-seconds
Dumbbell or Kettlebell Swings - 4 x 6 - Go heavy, bringing the dumbbell/kettlebell all the way through the legs and then snap it back up!
Step-Ups w/Dumbbells - 3 x 8, each leg - Shoot for ROM over weight...go nice and low and come up fast - One-leg exercises are important for sprinting speed because they cure strength imbalances between your legs and help with your one-leg strength
One-Leg, Explosive Band Leg Curls - 3 x 8, each leg - Leg curls are usually looked down on in most football strength training programs because they are considered a "bodybuilding" exercise, but they are actually quite a good football exercise when performed with bands. - Using bands allows you to slow down the negative and explode through the motion, much like running
Kneeling Cable Crunches - 3 x 12 - Your abs can never be too strong!
In this football training workout we: -Increased explosive strength -Worked through a full range of motion with both legs equally -Increased hamstring explosiveness -Increased overall football strength Follow this workout and watch your on the field performance go through the roof! Harder hits, devastating blocks, more speed and insane strength increases!
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