The following football exercises are designed to improve the strength and power of your legs, core, lower back and arms. They can be done at home or in a gym.
Walking Lunges
Stand with your feet together and hold a dumbbell in each hand by its ends. Step forward with one foot, keeping the other foot flat on the ground. Lower your body until both knees are bent at 90 degrees and then push back up to the starting position. Repeat this exercise for 30 seconds on each leg. Do 3 sets of 10 walking lunges per leg.
Walking Squats
Stand with your feet about shoulder-width apart and hold a dumbbell in each hand by its ends. Keeping your spine straight, bend down from the hips until both knees are almost bent at 90 degrees (a slight bend is okay). Then push yourself back up to the starting position while keeping your spine straight (don’t round). Repeat this exercise for 30 seconds on each leg. Do 3 sets of 10 walking squats per leg using different weights so that you can progress as you get stronger over time (i.e., start with light weights if you’re just getting started).
Torso Twists
Lie on your back with your arms at your sides and palms facing down. Bring one knee up toward the chest, keeping the other leg straight. Keeping your core tight, twist from side to side for 30 seconds. Repeat this exercise on the other side. Do 3 sets of 10 twists per leg (1 set per leg equals 30 seconds).
Side Lunge with Twist
Stand with your feet about shoulder-width apart and hold a dumbbell in each hand by its ends. Step sideways with one foot, keeping the other foot flat on the ground (a lunge). Then twist at the waist as you lower into a deep squat position while bringing that arm overhead (a twisting motion). Return to starting position then repeat on opposite side. Do 3 sets of 10 reps per leg using different weights so that you can progress as you get stronger over time (i.e., start with light weights if you’re just getting started).
The following football exercises are designed to improve speed, agility and quickness in players who want to be more explosive off their blocks or when they catch a pass: The Lateral Walk-Through Drill is an effective way for players to work on their lateral movement skills; it also helps them develop better balance and coordination because it requires both upper-body and lower body movements simultaneously; The Lateral Shuffle is an effective way for players to work on their lateral movement skills; it also helps them develop better balance and coordination because it
The Lateral Walk-Through Drill
This drill is a combination of a lateral shuffle and a lateral walk. It’s designed to improve players’ ability to move laterally quickly, which is an important skill in the running game. The drill begins with the player taking three steps to the right, then immediately taking three steps to the left (a lateral shuffle). After completing this sequence, he continues moving laterally for about 10 yards before stopping and performing another three-step sequence (a lateral walk). Do 3 sets of 10 reps per leg.
The Lateral Shuffle
Lateral shuffles are one of the best exercises you can do for improving your quickness and agility because they work multiple muscle groups at once. They also help you develop better balance and coordination because they require both upper-body and lower body movements simultaneously; that’s why they’re so effective for enhancing speed! To perform a lateral shuffle, start by standing with your feet slightly wider than shoulder width apart; keep your knees slightly bent throughout movement. Then take two small shuffling steps to either side while keeping your hips level; don’t allow them to sag or rise during this exercise! Next, take two more shuffling steps in that direction while maintaining good posture (don’t round forward or arch backward!). Continue alternating sides like this until you complete all sets on one side; then repeat on other side using different weights so that you can progress as you get stronger over
