Football Workouts

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Conditioned for Football: Are You Ready?

Football is a game of carrying or passing a ball into an end zone or kicking a ball through goal post uprights by one team to score more points than the other.  Football requires strength, speed, coordination and strategy. A variety of football positions are met by a mix of player sizes, power, and abilities.

Goal post uprights are placed 18′ 6″ apart in the NFL and college football. The crossbar is 10 feet off of the ground. High school goal post uprights are placed 23′ 4″ apart.  Hash marks are placed along two lines the width of the goal post in the NFL. College hash mark lines are placed at wider positions.

The following exercises are done in a variety of combinations.
THIS SECTION UNDER CONSTRUCTION

CARDIO
Run 3 miles
Sprint Training
Sprint Hill Training
Agility Drills

STRENGTH

CORE

NECK
Neck Flexion
Neck Extension

ABDOMINALS
Ab Curls Floor (Knees Flexed)
Ab Curl Pro Machine with Resistance
Icarian Seated Ab Curl
BOSU Leg Ups
Two Arm Cable Pulldown Twists

BACK
Low Back Extension Machine (Cybex or LifeFitness)
Glute Ham Equipment (Hip Extension)
Glute Ham Eqiupment (Low back Extension

PERIPHERAL BODY
CHEST
Bench Press
Chest Fly (Elbow slightly bent)
Push Ups

SHOULDERS
Lateral Raise
Front Raise
Posterior Deltoid (Bent Over Raise)
Military Press
Clean and Press

BACK
Lat Pulldown
Bent Over Row
Seated Row (Low Pulley or Cybex) 

HIPS & LEGS
Leg Press
Squat
Leg Extension
Leg Curl (prone, hip slightly flexed)
Leg Curl (seated)
Leg Curl (standing)
Calf Raise (Standing)
Calf Raise (Seated, Knees Straight, Rotory — as in Cybex)
Seated Calf Raise (Knees Flexed)
Ankle Dorsiflexion

ARMS
Biceps Curls (Dumbbell)
Biceps Curls (Barbell Straight)
Biceps Curls (Curl Bar)

Triceps Pressdowns (Angle Bar)
Triceps Straight Arm Shoulder Extension

Forearm Wrist Flexion with Barbell or Dumbbells
Forearm Wrist Extension with Barbell or Dumbbells

Wrist Roller (Weight Hanging from Cable or Rope or Kevlar Band)

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