Our Top 3 Football Exercises You are NOT Doing
American football is one of the most physical and power demanding sports in the world. Due to the sports' full contact nature injuries are prevalent. Football being a multi-positional sport holds specific needs for each position. However, all positions benefit from power, stability, mobility and kinesthetic awareness. Due to the sport specific demands the coaching staff needs to prioritize certain exercises over others to maximize practice time. In collegiate and professional teams certified strength and conditioning coaches (CSCS) place great emphasis on injury prevention not only to extend the players’ careers but also to improve their athletic performance during the season. In the off season, Strength and power development is emphasized. In this short article the three exercises selected have a range of purposes and skill transfer to the field which can be incorporated at any phase of the athletic year.
Exercise #1
The Reverse Chinese Plank
The Reverse Chinese Plank is an exercise that strengthens the stabilizing muscles of the back. Suspected to be invented by the Chinese, it is a staple exercise for Olympic weightlifters. The muscles being trained include the multifidus, erector group glute max and hamstrings. The main role of the erectors and multifidus muscles is to protect the spine by preventing movement and absorbing forces. In football, Running Backs and offensive/defensive lineman get hit almost every play. Making those muscles more efficient on shock absorption will help prevent back injuries. Preventing injuries must be a priority if you are competing at a high level or if you have a small team. In which case injuries might lead to overworking your players or forfeiting the season.
How To Do It:
Place two benches next to each other with your body length apart.
Place your shoulder in one bench and your heels in the other.
Make sure your hip is aligned with the shoulders
Tip: You can use two sturdy chairs or a box and your couch to do this exercise at home.
PRO Recommendation: I recommend you start by doing 3 sets of 1.5 minute holds. Progress to 3 sets of 2 minute holds. HIGH SCHOOL ATHLETES: DO NOT LOAD THIS EXERCISE!
Exercise #2
Hang-Power Clean
Like I mentioned in the beginning of the article, power development is a crucial factor to be a successful football player. Often old school football coaches do not want to step away from the traditional power clean. Although power cleans are a great way to develop power there is a high risk of injury when your athletes do not have the fundamental movement patterns mastered. Usually in the collegiate level most athletes feel comfortable with the front squat, deadlift and the turnover, so the power clean is appropriate. At the high school level however, kids are often new to lifting weights. Their movement patterns are not developed due to a sedentary lifestyle and most of the time they have restrictions in stability or joint mobility. A safe way to develop power is by cutting the deadlift portion of the power clean and starting it off in a hang position (linebacker stance). This will teach them the triple extension and still work on power safely. Not to mention the hamstring, quad, trap, glute, and Upper back muscular development.
How To Do It:
Start in a power position AKA Hang Position AKA linebacker stance
Drive hip Forward until the hip touches the bar
Jump and punch elbows forward into a racked or front squat position
TIP: Before you Try this exercise make sure your coach holds a CSCS license or a USAW certification.
Exercise #3
Bulgarian Split Squat
The last exercise that you must be doing year long is the Bulgarian split squat also known as the rear foot elevated squat. In football like in 99% of the sports, single leg strength is essential to change direction, tackle, take-off and sprint. This exercise challenges the athlete to activate the Vastus lateralis obliquus while addressing possible muscle imbalances. The University of Southern California incorporated this exercise to be a tested requirement of the offensive line. It has been proven that the Bulgarian split squat increases the power and speed of the initial step during a block and it reduces knee injuries in the O-Line by 63% based on a 3 year injury report study.
How To Do IT:
Place a bench or a box that is knee height behind you.
Place one foot on top of the bench or box and get into a lunge position.
Keeping the chest vertical, descend the rear knee towards the floor until the rear shin gently touches the box. Then lunge up.
TIP: Try this exercise with body weight first, then dumbbells on both hands. Once you develop good motor control, progress to a barbell in the back or front positions.
PRO Recommendation:We suggest getting a movement screening done first before you start doing Bulgarian Split Squats, addressing joint mechanics is the first step you should take before incorporating a strength training program.
All in all, we know that there are infinite exercise variations and that there are multiple paths to achieve success. However, I believe that the three exercises mentioned will make you a stronger, healthier and more powerful athlete. At Desert Barbell we make sure to tailor a sport specific strength training program based on our clients needs. This has proved to be the most effective way to unlock full athletic potential. I hope this short article was useful, if you did please drop a comment and a like below, thank you.