9 Exercises to Perform Better on the Field
Front Squat
Why?
Although the Back Squat is certainly a great exercise, if I had to choose one, it would be the Front Squat. Why? The move reinforces good posture, engages the core and is a prerequisite for the Power Clean. The force (bar) is placed in front of the body, which is similar to where the force is when tackling. (Read Front Squat 101.)
How to
- Stand with your feet slightly wider than hip-width and your knees slightly bent.
- Rest the bar across the front of your shoulders with a clean grip.
- Keeping your back straight and knees behind your toes, sink your hips back and bend your knees to lower into a squat until your thighs are parallel to the ground.
- Explode up by driving through your heels and extending your knees and hips to return to the start position.
- Repeat for specified reps.
Sets/Reps: 3-4×3-8
Deadlift
Why?
Any time you line up as an offensive lineman, you’re essentially performing a Deadlift. The move recruits major muscle groups, including the hamstrings, glutes, and back—all muscles you need to be strong and to perform better on the field.
How to
- Stand with your feet hip-width apart, squat down and grasp the bar with a slightly-wider-than-shoulder-width grip.
- Position the bar close to your shins, fully extend your elbows, stick your chest out and look straight ahead.
- Simultaneously extend your hips and knees to stand up, keeping your back straight and the bar close to your body.
- Squeeze your glutes to complete the movement.
- Repeat sequence in reverse to lower bar to ground, and repeat for specified reps.
Sets/Reps: 3-4×3-8
Walking Lunges
Why?
Football players need single-leg strength, and Lunges are a great way to build it. Besides working all of the major leg muscles (glutes, hams, quads), the move develops balance and fixes asymmetries—something that, if neglected, can come back to haunt you.
How to
- Stand with your feet hip-width apart with your knees slightly bent.
- Take an exaggerated step forward and lower your hips to the floor by bending your front knee until your thigh is parallel to the ground.
- Do not let your front knee slide forward over your toes or collapse inward.
- Extend your front hip and knee to stand up, and bring your back leg forward to return to the starting position.
- Perform with your opposite leg, and continue in alternating fashion for specified reps.
Sets/Reps: 2-4×8-12
