Football is among the most popular and physically demanding sports, especially in high school. It requires a combination of speed, agility, strength, and endurance to be successful on the field. To help high school football players reach their peak performance level and stay injury-free, they need to incorporate a variety of strength-building exercises into their routines. Read on to find out the best exercises for high school football players!
HIGH-INTENSITY INTERVAL TRAINING INTERVALS
As the football season rapidly approaches, high school athletes are starting to condition themselves for the upcoming grueling practices and games. Every player needs to have a well-rounded conditioning program that will not only help them on the field but also prevent injuries. Here are some of the best exercises for high school football players to include in their conditioning routine.
Benefits of High School Football
High school football provides many benefits for players, including improved physical fitness, teamwork skills, and discipline.
Physical fitness is improved through the regular practice and training required for high school football. Players must be in good physical condition to compete at the highest level, and this can lead to better overall health and fitness.
Teamwork skills are developed through the need to work together as a unit on the field. Each player must know their role and how they fit into the team’s game plan. This can translate into success in other areas of life where teamwork is important.
Discipline is another key benefit of high school football. Players must be disciplined in their approach to practice and games and their personal lives. This discipline can help them succeed both on and off the field.
What is HIIT?
HIIT stands for high-intensity interval training. It is a type of workout that alternates between periods of high-intensity activity and periods of low-intensity activity or rest. HIIT is an effective way to improve cardiovascular fitness and burn calories in a shorter amount of time than traditional endurance training.
One study found that HIIT was more effective than moderate-intensity continuous training (MICT) at improving VO2 max (a measure of aerobic fitness) and cardiorespiratory function in healthy adults (1). Another study showed that HIIT was more effective than MICT at reducing body fat in obese women (2).
HIIT workouts usually last for 30 minutes or less, making them a convenient option for busy people who don’t have a lot of time to exercise. HIIT can be done with any type of exercise, such as running, biking, rowing, or even swimming.
If you’re new to HIIT, start with a basic workout that alternates between one minute of easy effort and one minute of hard effort. You can gradually increase the amount of time you spend on each interval as your fitness level improves. For example, you might start with two minutes easy/two minutes hard and eventually work up to five minutes easy/five minutes hard.
Jump Rope Exercises for High School Football Players
1. Double Unders
2. Single-Leg Hops
3. Power Skip
4. Boxer Skip
5. Crossover Skip
6. Double-leg jump
Upright Rows for High School Football Players
High school football players must be strong and explosive to succeed on the field. Upright rows are a great exercise to build strength and power in the shoulders, upper back, and arms.
Start with a shoulder-width grip on a barbell or dumbbell to do an upright row. Row the weight up to your chin, keeping your elbows close to your body. Lower the weight under control and repeat for 3-5 sets of 8-12 reps.
This exercise can be done using a variety of weights, from light dumbbells to heavy barbells. Start with a challenging but not too heavyweight, and increase the weight as you get stronger.
Squat Jumps for High School Football Players
Squat jumps are a great way to improve your leg strength and power. They help you build explosive strength in your quads and glutes, which is essential for football players. Here’s how to do a squat jump:
1. Start in a standing position with your feet shoulder-width apart.
2. Lower yourself into a squatting position, then jump up as high as you can.
3. Land softly back into the squatting position and immediately jump up again.
4. Repeat this for 10-12 reps.
Mountain Climbers for High School Football Players
High school football players need to be in top physical condition to compete at the highest level. Mountain climbers are a great exercise for high school football players to improve their conditioning.
Mountain climbers work the entire body and are a great cardio workout. They help improve strength, endurance, and agility. Mountain climbers also help improve balance and coordination.
To do mountain climbers, start in a push-up position with your hands on the ground and your feet on an elevated surface such as a step or bench. To keep your core engaged, bring one knee up toward your chest while keeping the other leg straight. Alternate legs and continue at a quick pace. Be sure to keep your back straight and avoid letting your hips sag. Do 3 sets of 20 reps each.
Stretching Exercises for High School Football Players
High school football players need to be in top physical condition to compete at their best. Stretching is a vital part of any workout routine, and there are specific stretches that can help football players improve their game.
The standing hamstring stretch is a great way to warm up the muscles before practice or a game. To do this stretch, stand with your feet shoulder-width apart and place your hands on your hips. Bend forward at the waist and touch your toes. Hold this position for 30 seconds and then return to the starting position. Repeat this stretch three times.
The standing quadriceps stretch is another excellent stretching exercise for football players. This stretch targets the muscles in the front of the thigh. To do this stretch, stand with your feet together and place your right hand on a wall or other support for balance. Bend your left knee and bring your left foot up towards your buttock. Using your left hand, grab hold of your ankle and pull gently until you feel a stretch in the front of your thigh. Hold this position for 30 seconds before repeating it on the other side.
Static stretches like these are important for warming up the muscles before activity. However, it’s also important to do dynamic stretches, which mimic football movements, before playing or practicing. Doing dynamic stretches helps prevent injuries by preparing the body for the demands of the sport.
One simple dynamic stretch for football players is leg swings. To do this exercise,
Conclusion
To conclude, high school football players need to focus on strength, speed, and agility for optimal performance. Exercises such as squats, deadlifts, and sprints are excellent ways to improve these aspects of fitness. However, it is important to remember that proper technique and form should be practiced at all times to prevent injury. By consistently practicing these exercises and performing them correctly, athletes can ensure they reach their peak potential during game time!
