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Football is among the most involving games in the whole world. The sport, which dates back centuries ago, involves running and collisions that call for both speed and endurance. For football players to be in good shape, they need to focus on weight lifting for the development of muscle strength and also a lot of cardio to build lung capacity. Football players also need to have specific skills like quick transitioning and explosive hips to perform specific drills.
Plyometric exercises are therefore highly recommended for football players. Plyometric exercises are great exercises for developing body tolerance and speed and enhancing muscle fibers that ensure an athlete has the required force to play the game. Plyometrics also help in the enhancement of body elasticity. The elasticity of an athlete’s body helps in building tolerance and minimizing the probability of injury. Fans and gamblers alike who are looking for the best NFL picks and lines always consider the physical fitness of the players in their favorite team. Here are some of the recommended exercises for NFL players.
3-Hurdle Drill
A 3-Hurdle Drill is an exercise suited for football athletes as it works on most body parts. The 3-Hurdle Drill has been shown to greatly improve coordination in the field and improve cutting movement skills that are crucial for any NFL player.
Best Way To Do It
Select three hurdles that are about six inches each. You can customize the hurdles by using the available resources like bricks or books. The hurdles should be laid at equal distances of three feet. While standing above the first obstacle, you need to perform quick side-to-side movements over the obstacles while being careful not to cross your feet. After successful forward, quick steps, you need to repeat the same in reverse direction while ensuring that you are within the hurdles. Going for 30 seconds reps is highly recommended.
Lateral Bound
One of an NFL player’s most crucial body parts is the legs, regardless of playing position. The lateral bound exercise is well suited to develop leg power which aids in running and explosive defense power.
Best Way To Do It
To perform the lateral bound, you need to stand upright and firmly on the ground. Most of your weight should,d however, be focused on your right leg. Using the same right leg, perform a slight squat, then jump to your left, which calls for the use of your glutes. Ensure you land on your left leg as your right hand is extended to its furthest possible position. After fully regaining your balance, switch sides and now stand with much weight focused on your left. The recommended number of reps is 10 for each side.
90/90 Stretch
Football is one of the most vigorous games. As such, it is important to take care of your upper and middle back as they are involved full time when playing a football match. The 90/90 Stretch works on your torso as well as upper and middle back muscles.
Best Way To Do It
Ensure that your knees are bent to 90 degrees and your legs stacked, lie on your left side. Ensure that you have something to hold between your knees, e.g., a towel or pad. Keep your hips as still as possible to ensure you maintain pressure on the object between the knees. As you do this, rotate your upper body firmly. It is important to keep your shoulder blades as close to the ground as possible. Ten reps are highly recommended. It is also advisable to take three to five-second breaks before switching to the next side.
Squat Jump
Squat jump is a crucial exercise for NFL players as it mainly works on the lower body parts, i.e., the ankles, knees, and hips. The lower body is responsible for both explosive offensive and defensive play on the field.
Best Way To Do It
Hold your hands behind the head as you assume an upright position. Try as much as possible to ensure that your shoulders are as high as possible. Push yourself to firmly squat as low as you can possibly go. While in your lowest position, perform a slight vertical jump while your hands are still behind your head and ensure that you do not hurt your hips. You should land in the same way you landed on your initial squat position. It is recommended to take three to five-second before switching sides. Ten reps are recommended for as many sets as you possibly can.
NFL players need to be in good shape because football is a vigorous and fast game. To be a successful NFL player, you need to understand the game but, most importantly, train hard to have the perfect body. Some of the best NFL players have used these exercises; hence it is confirmed that they are the best for an NFL player.