football training

[BringDaBlitz94]

i am a highskool football player...i was jus a freshman nd nex season i'm goin to be a sophmore. i was wondering which exercises are good for me nd will help me improve as a football player. i play tightend and defensive end. if anyone has any advice please respond

 

[P-funk]

squats
deadlifts
bench press
pull ups
rows

 

[Witchblade]

what pfunk said.

and curls are bad for you. they make you a bad football player and they make your arms shrink. true story.

 

[alwaysbelieve1]

Practice and train major lifts: Dead lift, clean, squat, presses, C&J, and snatch.

Also keep your agility up by performing regular interval training drills on the bike, rower, stairs, treadmill and outdoors.

Integrate plyometrics & explosive functional training movements into your program as well as exercises such as pullups, pushups, handstand pushups, and dips.

You will begin to impress yourself with the results.

 

[Witchblade]

Only train olympic movements if you have a coach who can teach you IMO. And depending on how often you play football, you may not need to do much cardio.

 

[P-funk]

get someone to teach you all that stuff really....

proper lifting technique
O-lifts
plyos and proper deceleration
agaility and proper ways to create positive angles

having someone to teach you and to help organize that into a systematic plan is very important.

 

[BringDaBlitz94]

how do curls make ur arms nd muscles shrink???

 

[Double D]

Sled work would be a great idea. I would go with a light weight and do some light weight all out pulls. Then some shorter more weight sled pulls after a few weeks.

 

[BringDaBlitz94]

wats sled work??

 

[Double D]

A sled you pull? You guys didnt do any sled work in football last year? I bet I did more of that during football than anything.

 

[BringDaBlitz94]

ooo...dont no where to buy one though

 

[vinceforheismen]

i play the same postitions as u. Im gunna be a senior tho.

squats dead bench clean rows pull ups
and eat

 

[BringDaBlitz94]

wat are cleans?

 

[alwaysbelieve1]

Here are the different types and a brief run down of the main differences.

1. Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
2. Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
3. Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
4. Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.

"Hang" describes where you start.
"Power" describes where you catch.

To perform one it is best to have someone qualified to train you in it. Sure you can see videos and pics, but to achieve proper form you will need direction and correction to achieve perfection.

 

[Witchblade]

To perform one it is best to have someone qualified to train you in it.

Emphasis is on this part IMO. 100% true.

 

[vinceforheismen]

how much u weigh ? height?

 

[BringDaBlitz94]

194...5'9

 

[vinceforheismen]

that seems heavy for a freshman... what are ur stats? like max bench squat. U know ur body fat %?

 

[BringDaBlitz94]

nope dont my body fat %...nd i havn truly worked out yet...how can i find my body fat percent?

 

[vinceforheismen]

body fat caliber. or go to a doctor to get tested.

for ur positions u need to work on speed and quickness. so i would start running bc from ur weight and height it seems like you have a lot of fat to lose, and start lifting.

 

[alwaysbelieve1]

body fat caliber. or go to a doctor to get tested.

for ur positions u need to work on speed and quickness. so i would start running bc from ur weight and height it seems like you have a lot of fat to lose, and start lifting.

Interval training works the best.

 

[BringDaBlitz94]

vicne how much do u weigh? nd wats ur bofy fat percent and hieght? also how long did it take u to da the 40-yard dash?

 

[vinceforheismen]

6'2 190. idk how long i can run the 40 in but im fast

 

[vinceforheismen]

idk my body fat % but i would guess... 11-15% no idea.. sryy

 

[mike456]

do these movements for strength:
One leg Squat- if you can't do these do bulgarians until you can
One-leg RDL if you can't do these do RDLs until you can
DB Alternating Bench Press
BB Row (make sure your squeezing your scapular retractors)
Standing Alternating DB Military Press
Pull-ups

unless you have a coach to teach you the Olympic movements do plyos and sprints for speed/power

http://exrx.net/Lists/PowerExercises.html
read the stickies to make this into a program