Therapeutic Exercises for Football by Position
We here at #TheFecta are big football fans, and now that the season is underway, it’s important for players to know what kinds of strategies they can utilize to enhance performance and prevent injury. Exercises for football can range from weightlifting to skill work, but we’re here to give you a therapeutic perspective.
While some of these may not seem like typical exercises for football, you can adopt the following techniques to help decrease your risk of injury and increase your ability to produce on the field! They are grouped by position to address specific areas of need.
Quarterback
Hips and shoulders are key for quarterback efficiency!
This drill activates the hips and shoulders, two key areas that are critical to keep mobile and strong for a quarterback. Wrap a band around your ankles and another around your wrists. Simulate a drop back and pump fake the football. This mimics the drop back and throw motion that you’ll experience in game. Return forward to the starting position by moving in that same pattern. Repeat 5-10 times.
Running Back
Running backs must stay low and be able to change directions quickly!
All athletes must have strong and mobile hips, but running backs in particular make their money by staying low and moving quickly and efficiently in that position. This drill requires a band around the lower leg/ankle area. With a football in hand, get low and move into a lateral shuffle for 5-10 yards. At the end of your shuffle, hop back and forth in a single leg stance 3-5 times. Focus on staying low and keeping your feet moving quickly!
Wide Receiver
Ankle stability will help Wide Receivers come down with a ball safely!
Wide Receivers need to have great ankle stability and control in order to run their routes and come down from a jump safely. This drill requires you to have a piece of equipment that you can jump over, preferably one with an adjustable height. Grab a football and perform single leg hops over the hurdle using your outside foot. Focus on landing soft and pushing through the ground.
Lineman
This self mobilization promotes ankle mobility, which in turn will allow you to dominate on the line!
While Lineman often focus on the pressing motion developed through exercises like the bench press, the ankles are also a big part of having success on the line. This drill promotes ankle mobility. Moving through a full range of motion at the ankles will help improve strength and stability for the entire lower body, which translates into better blocking and better pass rushing. Wrap a band around a pole or stable object and elevate your ankle. Drive your knee over your toe while keeping your heel down on the box. Progress the mobilization by sliding your foot slightly forward after each stretch.
Defensive Back
Featured here is Coach Aaron Adams performing a Russian Hamstring Curl. Follow him on Instagram @thatteam !
The hamstrings are a key muscle when it comes to athletic movements. Defensive backs are especially susceptible to hamstring injuries, and because of this there needs to be a focus on keeping the hamstrings healthy and strong. The Russian Hamstring Curl is an exercise that targets the hamstrings and core. Have a partner hold your ankles while you slowly lower your upper body to the ground. Try to remain stable throughout your descent.
Proper preparation pays huge dividends! Our goal at Trifecta is to empower the athlete, and part of that empowerment is addressing imbalances, strengthening key areas, and increasing injury prevention awareness. What separates the good athlete from the great athlete are the little things. Put in the extra work and see the results manifest themselves on the field!
There are many more exercises for football that can be beneficial for athletes of all ages. Reach out to us for a personalized training program!
Feature Image courtesy of https://unsplash.com/@rileyhphotos
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