The Football Faq!((PLEASE READ BEFORE STARTING A THREAD ABOUT FOOTBALL Q's))

[ballthtway]

I came into this thread to ask a question like this. Last winter, I just followed my team's full body workout 3 days per week and didn't get much results. This winter, should I do something like this? Does anyone have a link where I can view a workout like this, but more fleshed out like including individual lifts and stuff?


I rely on skill more than physical traits for football (all though I am pretty fast - sophomore running a 4.8) so I'm not particularly strong, conditioned, and I have pretty weak abs so I'd like to work on all of that for next football season.

Well a core is very important for a sport like football cuz ur being tackled all the time and the core helps running strength but it looks like to me that you want to gain size the best mass gaining exercises to me are squats dumbbell bench press and skull crushers to name a few there are definetly more do a search for mass gaining exercises but be sure not to ignore those body weight exercises such as dips and push-ups n also the cardio ! I'm sure there are plenty of good football workouts out there do a google search man best advice

[BleedGreen20]

www(dot)muscleandstrength(dot)com/workouts/off-season-football-training.html

If I were to do that, how many days a week should I do abs? How about cardio? And how about footwork? Also, is that even good?

[sinkershaft]

www(dot)muscleandstrength(dot)com/workouts/off-season-football-training.html

If I were to do that, how many days a week should I do abs? How about cardio? And how about footwork? Also, is that even good?

Great site

[DonatelloBro]

Hey guys, I think the Rugby thread got chucked into this thread, so I'll have to post in here. Pretty much, I'm 17 finish school next year in December and after that I'm looking to go on a kind of exchange for a year or two before University. I want to play Rugby on this exchange, if you play for a Rugby Club in the United States who may be interested send me a pm for details. My lifts, highest level of rugby i've played etc etc. Thank you

[pawelufo]

Great site

[blackskins]

Realy good post on the physics of tackling

[hanke83]

good info i've to say

[OFocke17]

I have a question. I really want to play college football, and believe that I have the potential to play either QB or TE, but I'm not sure which I should pursue. I'm a 6'3, 195 junior that played TE and CB this past season. I run a 4.9 which I need to improve. My lifts are decent, and should be very good by my senior year. I have good lateral movement, and a 31 inch vertical leap. I also have a 8'8 ft. broad jump and 4.2 cone shuffle time. So given my genetics and stats, would I be better suited at QB or TE for collegeball. I think CB is out of the question because of my slow speed.

[Cornix777]

Should I follow my coach's program or starting strength or westside?

This is my coach's routine. Its a 3 day split. Monday heavy, wednesday total body, and friday is footwork and plyometrics. On heavy we go:
Squats 10 8 6 4
Flat Bench Press 10 8 6 4
Deadlift 10 8 6 4
Arnolds 10 8 6 4
Shrugs 10 8 6 4
Ab work, rotations, reverse crunches, etc

On total body its:
Step ups 3 x 10
Chainsaws 3 x 10
Pull ups 3 x Max
Incline DB Bench Press 12 10 8
Clean & Press 12 10 8
Lat Raises 12 10 8
Ab work, rotations, reverse crunches, etc

And I forgot the footwork exercises

[banner330]

First there are alot of great ideas on training for football offered here lots of basic to advanced as well as alternatives that one could try. However, for those looking for ideas on position based training I am going to offer some starting out ideas for offensive lineman!

But first a little background on myself!

I played DIV II ball as OG/C at 6'2" 335lbs in the NCC (NDSU, UND, UNC, SDSU, USD, SCSU, etc...) between the years of 1994-1997. 96 & 97 I was awarded the lifter of the year posting a 800lb squat, 430lb clean, 425lb bench at spring camp of 97. In addition, in the later portion of 97 thru 99 I was an assistant OL coach for that very same team and even played/coached Semi-Professional Ball from 98-2004.

Today, I am 38 years old and tip the scales at 340lbs and still have maintained and even improved my strength from my college days and am preparing for a tryout in mid febuary. Since 2005 I had changed and experimented with my workout routines but have always incorporated some sort of FB type training. The following are some "Start Out ideas" if any one is interested. You can do these at home, at the gym between sets, or create a full blown workout around this.

1. STANCE
focus on getting into a balanced stance that you can execute a run or pass play from. focus on ease of movement, head mobility, etc...

Personal Training: I tend to work this every day for the first half of my workout usually between sets. I start by doing stance practice visualizing and executing breaking from the huddle and getting into my stance. I focus on how I set my feet, how much I bend my knees, and mentally prepare myself thru visualization.

2. THE TWO STEP:
this is the first two quick steps one makes from their stance and is dependent upon the type of blocking scheme being utilized and may vary in any one or combination of the following

- direction of step
- length of step
- angle of step
- hand/body usage and placement

Personal Training: I tend to do a combination of pass sets as well as run blocking steps and typically randomize whether I am doing a zone, man, slip, play action, pull, combo blocking schemes.

more to come....

[CharlieMats121]

Good stuff here. Thanks!

[Typ33]

Thanks for the info

[itsalifestyle19]

Nice

[MalikWat]

Is that the good forum to ak question about football mental training ?

[YourFitConnect]

I loved this post - thank you for sharing so much knowledge. I played in the NFL for 3 years and currently play WR in the CFL. I run a fitness site with my partner that features free in depth weight training programs, videos, etc. In addition, we feature professional football players and athletes doing various fitness challenges, then give our followers the chance to replicate and beat our athletes for free giveaways. The site is up and live for a soft launch, but we plan to fully launch it by 6/1/2013. Please check us out at w w w .yourfitness-connect. c o m !

[RBNATION23]

Great stuff

[mayaib]

Awesome. Just the info i needed. played in hs 2yrs ago and now my college is re opening football in 2015! Gotta start training now!

[immirinbrah]

HELP i was gonna play football this season but i had bad grades so im gonna play next season junior year i wanna prepare now like what type of training should i be doing and how i should change my routine and should i study the positions i would like to play ive never played football

[kalebmvp]

Nice post

[EndLineTraining]

Think this article could be useful for conditioning for football. Training for football has a lot of goals (speed, power, strength, agility, mobility and specific conditioning) and if you try to train for all of them at once you will end up getting very minimal, if any, results for them-obviously if you are new to training it is a different story. Leaving specific on the field conditioning until the very end of the training program is the best way to approach training for the multiple goals. You need to first worry about performing one rep, one sprint or one cut at a very high force before you need to worry about replicating it. Here is an article I wrote about conditioning for football and how you should leave it till the end of the off-season.
http://endlinetraining.com/2013/05/1...-for-football/
www.********.com/endlinetraining

[jafferytodd]

nice post

[JessicaLoblin]

Maybe try competing this year.

[tiomas]

Nice

[Andrekjp]

I have come a longest but I have mastered football workouts. Google "Andre Jean-Pierre workout dailymotion" check out the workout.

[pverg13]

Im a starting corner for my JV team, im not the biggest kid im only 5 foot 5 and weigh 121 but I start because I have the best hands on the team not because I tackle well in open field situations any suggestions on tackling a big tailback I tried to do what you said and go all out but that got me a concussion.

[BuiltforSin]

Great thread. I didn't play college football, but I love the sport and play it as an extracurricular activity. Out of curiosity, does the NFL still recruit people from the public or allow them to try out?

[snod323]

INCREASING SPEED/40 YD DASH

the biggest thing to keep in mind when trying to increase speed is that no matter how much you train, you will eventually hit a genetic threshold in which no matter how many squats, powercleans, or plyometrics you do, you will not get any faster. as you get closer to this threashold, it will become harder and harder to see significant increases.

the most common area where people can work, and see some good improvement--especially when they are in their younger years--is in form. if you google or use the search button, there are various articles that are very informative and talk about proper running form.

another way to increase overall footspeed, both laterally and linearly, is through plyometrics. again, searching this forum, and using google, you can find some great plyometric workouts. plyometrics basically help increase flexibility and explosiveness in body movement. the way it achieves this is basically by repeating certain motions over and over again making them more natural to the body, eventually making them instinctive.

the third and final way to increase speed is through weight lifting and stretching. increasing overall strength can also help increase speed if the muscle is worked properly. this is important to keep in mind. just weight lifting alone will not make you faster. just plyometrics or form training alone will make you run a 4.3 40. if this were true, ronnie coleman would hold the world record for the fastest 100m. it is a combination of the three listed above that will increase speed. when weightlifting, you obviously want to focus on the legs (SQUATS, legpress, leg curl/extensions) but also on overall core strength. adding core strength (abs and back) helps increase balance and stability allowing you to stay on your feet at high speed, make those quick jukes, and take a hit and keep on moving. ways to increase core strength include crunches/situps, roman chairs, DEADLIFTS, various fly's, rows and raises, lat pulls, etc etc etc.

i'll also throw in ways to increase the 40 specifically, but not overall true speed. what i mean by this is ways to change things when running the 40, that you don't normally have the option when on the playing field. the start is huge on the 40. the faster somebody can get up to full speed and maintain that speed, the better their time will be. ideally speaking, you want to be going full speed within 2-4 steps, basically somewhere between 5-10 yards. this one is somewhat a grey area as accelleration and being able to change gears at speed is very important come game time, but in the 40 it is a little bit different. another important area to think about is your stance. in all reality you want to start in whatever is comfortable to you, however if you have the chance to work on your 40 times before a combine or school testing, its definately something to keep in mind. dont change your stance for the first time on the day of the combine. the best stance i have found is a true sprinters stance. starting from a 2pt/standing postition, or a 3/4pt stance seem to be somewhat slower as they dont allow the body to explode out as much and hold proper running form. in a 2pt/standing, there is too much weight on the feet, allowing for things like fall/false steps, but also just not having as much potential energy/momentum going forward. a 3/4pt stance allows for more forward lean preventing false steps and helps get you moving forward faster, however they still hinder somewhat in overall explosion. the reason you do not see sprinters stances in football is simply because they dont allow for as much power and stability as a 3 or 4 pt would.
footwear is also very important when it comes to the 40. just like with stance, go with whats most comfortable when on short notice, if you have the chance, train and get comfortable with the appropriate footwear. ideally if running on a track or grass, you'll want to be in track spikes. the provide just enough grip to let you stick your foot in and push off, but not much more. the dont allow for cutting and planting like a regular cleat (see shuttle run), but they are great for pure straight-line running on the proper surface. these are also very very light weight. if you'll be on true astro turf (basically outdoor carpet) or concrete, i'd probably run in turf shoes or some other sort of smooth-bottomed running shoe. for running on turf grass (probably the most common surface for new fields) which is the fake grass that looks and feels real, but isnt, id probably run in regular cleats. ive heard turf shoes and track spikes slip too much. for this i would just experiment on your own.
clothing can help aswell. remember a lot of this stuff is very very minimal, but when added together with the other parts, they can make a .05-.1 difference. if given the option, wearing compression shorts and an underarmor type of shirt can make a slight difference. the theory behind it is it will reduce overall drag/wind resistance that you can see with regular shorts and t shirt.

There is no such thing as genetics holding a person back. Anybody can fix their body frame with training. Anybody can training properly and eat right and rest when needed to see gains. Anybody can do plyometrics the correct way to gain speed. Anybody can work on their technique. Anybody can practice mechanics. Anybody can run a 4.3 40 yard dash.

YA RIGHT........ right? NO. It is possible. It's all about determination and knowing what to work on. The most important thing before beginning full on training to reach that type of production is be at a body weight that fits your body frame. If your body looks athletic, you can be athletic. Don't get my words twisted. By athlete, I do not mean someone who is diesel with muscles bulging out of their neck, squat 600 pounds, bench 450, and jogs on a daily basis. No. I call an athlete somebody who is quick, good speed, good jumping ability and can play any sport and be decent at it.

I've ran consistent 4.2's in the 40 a few years ago. I cut my time from a 4.8 out of shape, always drinking and smoking. Partying every night. I decided it was time for a change. I started training and training smart. I studied everything I needed to know and I put the puzzles together.

I watched sprinting mechanics in slow motion. I watch Usain Bolt run over and over. I watched the quickest football players 40 starts repeatedly. The ones timing 1.40-1.45 seconds through 10 yards. While watching these videos and learning, I changed my diet and ate the way an athlete is supposed to eat. I started getting healthier. I studied all about nutrition, stuff I had no idea about. I started getting in shape, a little at a time.

After I could sprint 50 yards 4-6 times with long breaks in between, I then started getting to work. I practiced starts through 20 yards every day. Only a few 3-5 reps on off days. The more you practice something, the more your body gets used to it. In turn, you get better at it. That is the #1 thing to remember. The more you practice starts, the better you'll get. The more you practice running with good form, the better sprinter you'll be.

So I mixed each week with plyos & explosive weight training. always low reps... 5-8 reps each set. Always exploding up with full intensity. You don't need to do plyos 3 times a week. That's excessive if you are doing leg workouts with weights. In a given week, You should do plyos no more than 2 times in 7 days to fully recover muscles from previous workouts. The best gains come from mixing plyos and weight training through out the week. NOT TOGETHER IN THE SAME WORKOUT. It's okay to do maybe 1 or 2 jumps, or 1 quick start from your stance (first 3-5 steps) between sets, just so your body can react to what you are training for.

I researched nutrition and started noticing great gains from eating right. Gains kept coming.

With my running form fixed, eating correctly, & mixing plyos with weight training, I cut my time down to a 4.50

I learned about breathing during sprinting. I fixed my breathing pattern. That cut me down to 4.4's

I started my plyos after these gains with slight downhill sprints (1-3 about 30-40 yards full sprint) immediately after doing either 5 or 6 quick hang cleans or hang snatches to get my CNS going. I'd then start my plyo session. One exercise that will never fail you if you do it right is the 1 leg depth jump. If I could recommend any plyometric exercise to cut your 40 time, It's the 1 leg DJ. You really will notice great results when doing these! Only do them if your body is capable though. (Never force yourself if you aren't experienced with plyometrics.) Another great exercise I noticed helping my turnover was the 1 leg bound skip. Just full on exploding off of one leg forward. Feel it in your glutes with full extension.
My starts got quicker with running steps, hitting each step, with a fast turnover rate. Time yourself on the same set of stairs. You should be quicker each set. Also wall jumps help you explode off the line.

I was soon in the 4.3's adding these little things to my routine

When I reached a low 4.2, I was running through 30 yards @ 3.30 seconds. If you have good top end speed, your last 10 yards should be .8 -.95 seconds. With a great start through 30 yards, I was timed on cam between 4.14-4.23. 9 times out of 10 timing the video, I was under 4.2

I went from a 4.8 to 4.1 range in 3-4 months. 3-4 months of transforming my body to be athletic, then taking the proper and smart steps to reaching gains and actually be the athlete that I was looking like.

I was at 5'10 183 lbs of solid muscle running a sub 4.2 40 from proper recovery, nutrition, training, form, breathing, and studying. And ALWAYS exploding up at full force every rep.

We've all seen those people who are 500 lbs and turn their life around to be a brick **** house with ripped abs. If they can look athletic, they can be athletic.

My dad is 5'2, 145 lbs. Never played a sport in his life.
Genetics holding somebody back? No. There is one exception.... those freakish giant people with bone structure issues. That's about it. and maybe midgets. lol other than that ANYBODY can be fast. I hate when those analyst say "you can't teach speed."
You can teach speed. You just have to know what you're doing!

Example. Watch NFL combines. You always see a freak of nature. 305lb fat lineman running a 4.6?????? and he doesn't even look athletic.
Vernon Davis running 4.3 at 258 lbs?!!?
Taylor Mays DID run 4.2... I've timed him over and over. He had 4.29 on one combine run. He's 235 lbs...

The right training and nutritional program with good form = freaks of nature.

get on that level!!!

[mrick40]

There is no such thing as genetics holding a person back. Anybody can fix their body frame with training. Anybody can training properly and eat right and rest when needed to see gains. Anybody can do plyometrics the correct way to gain speed. Anybody can work on their technique. Anybody can practice mechanics. Anybody can run a 4.3 40 yard dash.

YA RIGHT........ right? NO. It is possible. It's all about determination and knowing what to work on. The most important thing before beginning full on training to reach that type of production is be at a body weight that fits your body frame. If your body looks athletic, you can be athletic. Don't get my words twisted. By athlete, I do not mean someone who is diesel with muscles bulging out of their neck, squat 600 pounds, bench 450, and jogs on a daily basis. No. I call an athlete somebody who is quick, good speed, good jumping ability and can play any sport and be decent at it.

I've ran consistent 4.2's in the 40 a few years ago. I cut my time from a 4.8 out of shape, always drinking and smoking. Partying every night. I decided it was time for a change. I started training and training smart. I studied everything I needed to know and I put the puzzles together.

I watched sprinting mechanics in slow motion. I watch Usain Bolt run over and over. I watched the quickest football players 40 starts repeatedly. The ones timing 1.40-1.45 seconds through 10 yards. While watching these videos and learning, I changed my diet and ate the way an athlete is supposed to eat. I started getting healthier. I studied all about nutrition, stuff I had no idea about. I started getting in shape, a little at a time.

After I could sprint 50 yards 4-6 times with long breaks in between, I then started getting to work. I practiced starts through 20 yards every day. Only a few 3-5 reps on off days. The more you practice something, the more your body gets used to it. In turn, you get better at it. That is the #1 thing to remember. The more you practice starts, the better you'll get. The more you practice running with good form, the better sprinter you'll be.

So I mixed each week with plyos & explosive weight training. always low reps... 5-8 reps each set. Always exploding up with full intensity. You don't need to do plyos 3 times a week. That's excessive if you are doing leg workouts with weights. In a given week, You should do plyos no more than 2 times in 7 days to fully recover muscles from previous workouts. The best gains come from mixing plyos and weight training through out the week. NOT TOGETHER IN THE SAME WORKOUT. It's okay to do maybe 1 or 2 jumps, or 1 quick start from your stance (first 3-5 steps) between sets, just so your body can react to what you are training for.

I researched nutrition and started noticing great gains from eating right. Gains kept coming.

With my running form fixed, eating correctly, & mixing plyos with weight training, I cut my time down to a 4.50

I learned about breathing during sprinting. I fixed my breathing pattern. That cut me down to 4.4's

I started my plyos after these gains with slight downhill sprints (1-3 about 30-40 yards full sprint) immediately after doing either 5 or 6 quick hang cleans or hang snatches to get my CNS going. I'd then start my plyo session. One exercise that will never fail you if you do it right is the 1 leg depth jump. If I could recommend any plyometric exercise to cut your 40 time, It's the 1 leg DJ. You really will notice great results when doing these! Only do them if your body is capable though. (Never force yourself if you aren't experienced with plyometrics.) Another great exercise I noticed helping my turnover was the 1 leg bound skip. Just full on exploding off of one leg forward. Feel it in your glutes with full extension.
My starts got quicker with running steps, hitting each step, with a fast turnover rate. Time yourself on the same set of stairs. You should be quicker each set. Also wall jumps help you explode off the line.

I was soon in the 4.3's adding these little things to my routine

When I reached a low 4.2, I was running through 30 yards @ 3.30 seconds. If you have good top end speed, your last 10 yards should be .8 -.95 seconds. With a great start through 30 yards, I was timed on cam between 4.14-4.23. 9 times out of 10 timing the video, I was under 4.2

I went from a 4.8 to 4.1 range in 3-4 months. 3-4 months of transforming my body to be athletic, then taking the proper and smart steps to reaching gains and actually be the athlete that I was looking like.

I was at 5'10 183 lbs of solid muscle running a sub 4.2 40 from proper recovery, nutrition, training, form, breathing, and studying. And ALWAYS exploding up at full force every rep.

We've all seen those people who are 500 lbs and turn their life around to be a brick **** house with ripped abs. If they can look athletic, they can be athletic.

My dad is 5'2, 145 lbs. Never played a sport in his life.
Genetics holding somebody back? No. There is one exception.... those freakish giant people with bone structure issues. That's about it. and maybe midgets. lol other than that ANYBODY can be fast. I hate when those analyst say "you can't teach speed."
You can teach speed. You just have to know what you're doing!

Example. Watch NFL combines. You always see a freak of nature. 305lb fat lineman running a 4.6?????? and he doesn't even look athletic.
Vernon Davis running 4.3 at 258 lbs?!!?
Taylor Mays DID run 4.2... I've timed him over and over. He had 4.29 on one combine run. He's 235 lbs...

The right training and nutritional program with good form = freaks of nature.

get on that level!!!

Awesome post.....did you end up playing college football?

[gt73MAROONS]

Hey guys I've been playing football for a few years now since 7th grade actually and I'm now in tenth I started about half a year on jv in 9th grade and the whole year in 10th grade ever since my coach told me I could play in college I've been in the weight room everyday since the closing of the season but I feel behind for some reason I'm 6'0" 235lbs and I get quite aggressive on the line my lifting numbers are squat :225 bench:175 dumbbell incline:55 each hand ,hang clean:130 and that's about all I know I've just been waiting for my Take off week or month and it hasn't really come I try higher numbers but sort of fall back down idk I was just wondering what the sorta minimum is for a d2 college or lower d1/fcs not sure on my 40 time yet also any tips for my situation appreciated

[DUBB3R]

good stuff