College Football Workout Programs – Beginner’s Football Workout For High School Football Players

College Football Workout Programs

Here is a football strength workout for beginners and high school football players. This workout plan serves as the base to put 20-30 lbs on your lifts.

Do this football workout 3x’s per week for 3 months, always trying to beat your previous bests.

Remember, your goal as a high school football player is to get bigger, stronger, more explosive and faster for football, so, your football workouts must reflect this. You can’t simply throw together random exercises and hope for the best!

We start off every session with a main exercise, for heavy, multiple sets of low reps.

If it call for 8 x 3, that means 8 sets of 3 reps. Use the first 3 sets as warm ups then keep adding weight until you reach as much as you can for 3 reps in good form.

College Football Workout Programs

Monday

Front Squat – 8 x 3
Incline – 5 x 5
Glute Ham Raise – 3 x 8 (add weight when possible)

1-Arm Row to Hip – 3 x 10
Snatch Grip Shrugs – 3 x 12
Standing Cable Crunch – 3 x 8
Curls – 21’s – 1 set

Wednesday

Snatch Grip Deadlifts – 8 x 2
Close Grip Bench – 3 x 8

DB or KB Swings – 3 x 8
Bulgarian Squats – 2 x 12
DB Front Raise and Lateral Raise Combo – 3 x 8 (each way – Do a Front Raise, then a Lateral)
Low Cable or Band Row – 3 x 8 (Pull low toward the hip while seated, this will target the lats hard)
Hypers – 3 x 10

Friday

Bar Push Ups – 3 x max reps (have them stump a band if needed)

Clean Pulls – 3 x 5
DB Shrugs – 3 x 20
Saxon Side Bends – 3 x 12
Chins – 3 x 8
Preacher Curls – 3 x 8
Behind the Head Extension – 3 x 8 (Super set with curls)

Stick with these football workouts and work hard every session. At the end of the month, you will change the exercises and sets/reps. College Football Workout Programs

Yoga Stretching Routine for Tennis Players

Article by Roxanne Daniels

Starting a stretching routine into your exercising will boost your results in any sports activity. Tennis demands cat-like reflexes with quick bursts of strength and swiftness. These types of short movements might not permit the muscle tissue to extend their full-length. When muscle tissues are strenuously used they come to be tight and can lose their elasticity unless correctly stretched. Yoga exercises may boost the body’s range of motion plus restore the elasticity of the muscle tissue. Without any muscle elasticity you will not be capable of performs at the greatest capability. A sound stretching routine can provide that edge on the court.

Using yoga techniques makes it possible to re-train the muscle tissues so they learn that it is acceptable to go beyond their usual restrictions. Nearly all tennis players perform in a continual state of muscle tension. Yoga trains our body to relax muscle tension. Learning to begin your match in a relaxed condition could mean obtaining an extra step on the ball.

Yoga breathing exercises may help improve endurance and energy. Whenever exerting in sports activities or exercise we frequently hold our breath as a way to create power. Yoga trains the body to produce strength via breathing control. Holding your breath at points of effort requires a lot of energy that may be made use of throughout long sets or matches.

It is possible to discover the appropriate breathing form when carrying out a yoga pose. Breathe out through the execution of any pose until you feel the muscles’ full length of stretch (maximum resistance). Under no circumstances hold your breath. Breathe normally and tune in to your body. Maintain the pose for thirty seconds, and then release the pose gradually. With continued practice of yoga poses you can soon be able to implement breathing techniques in day-to-day workouts.

The Spine TwistOne particular yoga stretch that would be ideal for tennis players would be the simple spine twist. Adding that in your stretching routine is wonderful, particularly for rotational sports activities. It helps increase overall flexibility in the shoulders, back and hips. Remember to implement the breathing technique to this pose. This stretch will allow you to maintain sideways mobility of your spinal column. It is easier to watch that one instead of to attempt to explain.

Mind & BodyAll the physical benefits associated with yoga, such as increased power, endurance, balance, and flexibility; help tennis players satisfy the demands of the activity. Your body is continuously being put out of balance while taking part in tennis. Your elbow and wrist take a beating plus your knees, calf muscles, and ankles. As we lunge for passing shots and during the serve your back gets twisted and jerked out of alignment. Anyone who has ever played sees that tennis is very challenging to your entire body. Adding a stretching routine in your training can assist restore the balance and suppleness to your muscle tissues. Try these types of yoga techniques to increase your mobility and give you the edge on the court.

1. Tree pose (vrksasana) to strengthen the thighs and legs, open the hips, and increase sense of balance and coordination. 2. Triangle pose (trikonasana) to strengthen and stretch out your hamstrings, open the chest area, and promote stability. 3. Warrior II pose (virabhadrasana II) to strengthen quads, calf muscles, and Achilles’ tendons; expand range of motion; and teach you to move through the hips.A complete body conditioning and flexibility stretching routine is crucial to the serious tennis player. Yoga techniques may be the advantage you’ll need in growing your game. Yoga can help your game on numerous levels, most notably working on your overall flexibility, strength, balance, injury avoidance as well as mind control, all that can enhance your tennis game and over-all well-being.

Easy Yoga poses with basic stretching and simple body conditioning. After this 9 minutes session you will feel relax, restore and re-engerized! Buy this DVD www.yoga4man.com Namaste~ Vicki
Video Rating: 4 / 5

Speed Workouts for Football Players

Article by Lucas Jonhson

Speed workouts for football are very important in a football preparation. This is because all the football players must sprint on the fields very fast to attack the opposing team players. Nevertheless, team players can just be able to do quick and fast movements only after a long time of regular and consistent football speed workouts. These training workouts for football require a perfectly fit body. So, it is necessary that you do not have any injuries or physical problems when doing these. You should begin the training only after your doctor advice you to do it because you are perfectly healthy and fit.

However, always remember to do warm ups first before the football workouts. By doing so, your body muscles will be ready for the football workouts that are surely heavy. You can do warm ups such as jumping rope, stretching, and jogging for a few minutes.

The so called suicide speed workouts are one of the most recommended because it’s one of the finest speed workouts for football because they effectively help in developing endurance, fitness, and strength of a player to meet the requirements at a professional level. In this suicide sprint, the challenge is to lessen the time taken for the sprints to finish.

Then there is also the long stairs work out. In this workout, you have to run up the stairs until your reach the top and return back down as quickly as you can. The time taken for finishing one complete cycle or running up and down will be noted. After a few repetitions you can take a break and do 10 to 12 repetitions and even 15 repetitions with constant practice, experience, and added stamina. This is one of the most effective workout training for speed in football.

Another is the squat-jumps exercises. This is done by squatting as low as possible while maintaining perfectly your body balance and then jumping as high as possible in the air and returning back to your first position by making a land on the balls of your feet. And last but not the least is hurdle workouts which are truly enjoyable speed workouts for football.

Whether you are a football player or any other kind of athlete, increasing your speed will dramatically increase your performance in your sport. Start training for increased speed and quickness today be checking out some of our training programs below.

More Speed Workouts For Football Articles