How to Weight Train for Football
The first exercise that will help build leg strength is
Hi, I’m Alex Shafiro, director of physical therapy and performance training here at Performance Physical Therapy and Integrated Health in Westport, Connecticut. And I’m here with About.com today to talk about the weight training needed to play football.It’s important to remember that for both skill and strength positions, a strong lower body, core, and upper body is needed in order to excel on the field and stay safe.The first exercise is walking lunges, and these will help build leg strength. You will start off by holding two dumbbells at your side while maintaining your feet at hip-width apart. As you step forward, bending the front and back knee, your feet should remain hip-width apart. Making sure not to let your front knee buckle in, or go up over your toes. As you stand up, you are pushing up through your front heel, standing up tall. Your back leg is coming through lifting the thigh up in the air, and then stepping forward to repeat the exercise on the other side. Remember to keep your back straight and your shoulders back with a tight core, so as not to collapse forward while doing the exercise. Perform ten to twelve lunges on each side, for two to three sets, making sure to take a break in between each set.The next exercise will be a single-leg deadlift, which will help build hip stability, as well as strength. You will start off standing on one leg with your knee bent and a moderately weighted dumbbell in your other hand. You will bend forward, slightly bending your knee, and bending over at the waist again, while making sure your core is nice and tight and your back is straight. As you bend forward keep your balance, and stand up nice and tall. Perform ten-twelve reps on each leg and perform two to three sets at a time during your workout.The next exercise we will do to combine lower body, core, and upper body will be a rotational bar lift. In this exercise, you will start with your feet hip-width apart and your knees bent, holding the bar at your waist. Using your legs and core, you will generate power to drive the bar over your shoulder and extend your arms up, turning while you are doing it. Try to do ten to fifteen reps on each side for two to three sets to really get a good workout.A great exercise to do for both chest and shoulder strength and stability is the inclined dumbbell press. Here, you will lay with your head and back flat on the bench with your feet on the ground. You will have moderately weighted dumbbells, and you will go from your chest, meeting up over your eyes, coming back down towards your chest. Remember to go slow and exhale on the way up. Perform eight to twelve reps of the exercise, making sure to do less reps as your weight goes up.Those are some weight training exercises used for football to help build power on the field and keep you safe. For more information, visit About.com
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