Effective Off-Season Weight Training for High School Football
Players
Table of Contents
1.
Focus
4.
Conclusion
5.
Bibliography
Football
is a sport that requires that strength in all the major muscle areas,
especially the legs, hips, and shoulders.
All players need to acquire the quickness, power, and strength that come
from weight training. While there are
different techniques that used for players in one position to another, there is
a basic strength building routine for all football players.
In this brochure, I will
concentrate on training techniques for players in the off-season to help to
create better all-around football players at every position. This guide will concentrate less on particular
exercises and more on the overall training program that should be used. Also, I will give you some of the
differences in training players in certain positions, such as lineman and
quarterback. Plus, this brochure will
help you provide a way of evaluating yourself (if you are a player) or your
athletes. Following these techniques
will result in better results on the playing field.
Off-Season
Training, What is the Focus?
The
focus of off-season training should be to build strength and muscle. According to befitnet.com, “The players
should train like power lifters, but at the same time be very conscious of
tendon and ligament injury.” Building muscle
will not only help the player to be stronger and more powerful, but it will
also the help the player to become quicker and faster. The main focus of off-season training is to
improve the athletes’ strength and quickness while getting the player into
playing shape for the upcoming season.
Creating an Effective Workout
Each
athlete has his/her own special needs in becoming an effective football
player. Differences in positions, size,
natural athletic ability, and weaknesses, necessitate the need to create
individualized workouts for each player.
The University of Nebraska strength program, which is commonly referred
to as the best in nation, has created a four-step program in creating a workout
for each player:
1.
Test the athlete. Testing the athletes can
tell you what strengths and weaknesses he/she has. Therefore you can create a program that will focus on the
weaknesses to improve on. Some tests
that you can use are the, 40-yard dash and vertical jump to test
quickness. You can use the squat lift
and hang clean lift to test strength.
2.
Evaluation of testing. You can use
a performance index to locate each player’s strength and weakness.
3.
Setting goals. The athlete and/or the coach
after evaluating the results can set the goals for the program.
4.
Create a workout program and follow it. After the goals are set, a workout program should be created to
achieve those goals and to build power and quickness. After that, it is up to the athlete to follow it. Give the player a worksheet with program on
it, so they can record their progress on it.
Remember some exercises can actually inhibit the player’s performance,
take that into account when creating a workout.
After the program is completed, you can test the effectiveness of the program by testing the athlete again and seeing what areas showed great improvement and if the goals were met. The best way to judge, of course, is by performance on the field.
Football is a sport of specialization. Each player on the field has a different task or assignment. Some players need more strength and size, such as lineman, while other positions speed and quickness are more important, such as wide receivers. Here is what the players at each position should focus on during their off-season workouts:
All players: All players need to focus to their leg, shoulder, and chest muscles. As I said earlier, they should train like power lifters in the off-season to build their strength and power. Players should do about 8-10 repetitions per set doing the maximum amount of weight they can do for 3 sets.
Quarterbacks: Working on all parts of the shoulder is highly recommended to build arm strength. The player should work on the abdominal area and the back. I suggest the quarterback not work on the trapezious because that will inhibit the arm movement for throwing. The best way to build arm strength is for the quarterback to be constantly throwing.
Offensive and Defensive Lineman: Lineman should train like power lifters during the off-season. An important thing is that many linemen think they need to gain weight therefore they put on fat. Doing this will actually inhibit the player’s ability on the field. The player should concentrate on strength, and then the muscle size and the weight will eventually come later.
Tight end, Running Backs, Fullbacks, and Linebackers: These players are the best combination of speed and size. They should train as “power body builders.” Using a combination of power exercises and body building exercises for protecting the joints.
Wide Receivers: These players are generally leaner and smaller. Wide receivers should focus on legwork to build stronger leg muscle and to protect the joints from all the glancing blows to legs they receive. They should focus on higher repetition legwork, doing exercises such as squats.
Defensive
Backs: These players have one of
the most important positions on the field.
These players have the most ability to make the big play or in turn give
up the big play. A defensive back
workout should be the most intense.
Befitnet.com suggests a triple split routing, which I have modified a
bit. Day 1 should focus the shoulders,
chest and the arms. Day 2 should focus
on the legs and the lower back. Finally
day 3 should focus on the back and the abs.
Punters and Place-kickers: The kicker should focus on their leg strength. Doing leg exercises should be the focus of their exercise routing. The best way to build leg strength, though, is for the kicker to practice kicking, which not only builds leg strength but also helps with proper technique.
Football is an intense game, which requires speed, quickness, strength, power and endurance. Proper weight training will help the player accomplish all of these. Weight training, along with a running and plyometrics workout and proper nutrition will help the player to become a better football player. Following the proper program will help performance on the field.
“Football Conditioning Plan.” http://members.tripod.com/saefer/lobby/football.htm 16 Feb. 2000
Befit Alliance. “Football Exercises.” http://www.befitnet.com/football1.htm 16 Feb. 2000
Husker Power. “Four Steps to Success.” http://www.huskerpower.net/4steps.html 16 Feb. 2000