Football Workouts http://profootballworkout.com Improve your play with football workouts and conditioning Fri, 20 May 2011 22:49:29 +0000 en hourly 1 http://wordpress.org/?v=3.0.4 FootballWorkoutshttp://feedburner.google.com Leveraging Your Football Workouts Properly http://profootballworkout.com/leveraging-your-football-workouts-properly/ http://profootballworkout.com/leveraging-your-football-workouts-properly/#comments Wed, 12 Jan 2011 20:20:17 +0000 derek http://profootballworkout.com/?p=89 Football is an intense game, which takes not only stamina but also speed and agility. In order to continue to perform during the game players must stay agile while maintaining speed and stamina. Football workouts are some of the best ways to keep the body in shape while building stamina and speed.

High-intensity interval training is a great way to accomplish getting stronger and faster which helps to improve the player’s game. The benefit of incorporating these type of speed workouts with your standard cardiovascular exercise and muscle strengthening is that it improves strength and speed without harming existing muscle growth.

While using this kind of training, the person depending on which muscle group they are using, trains as hard as they can for about two minutes. They then go slower while still using the same muscle group for two minutes or longer. This will help gain additional strength and get the metabolism running without using muscle mass for energy.

The position that is played during the game governs the muscles that a player will want to build.

For offensive linemen and defensive linemen, the player will want to build their leg muscles along with upper body strength. Running an obstacle course or hill sprints and lifting weights for leg and upper body muscles builds strength and agility.

Stretching exercise movements will help a player that plays wide receiver or running back. Doing stretches helps strengthen leg muscles and helps to prevent injury during workouts or games. Doing these exercises in conjunction with speed, agility, and strength training will help the player build endurance to run up and down the field.

Running drills and plays also helps to build the strength and stamina needed on the field. As the player works out by himself and with other players they should see an increased ability to perform their duties during workout sessions and game play.

Doing strength exercises along with muscle building exercises helps the player endure the rigors of the game. Running full out and getting tackled by the opponent puts a lot of strain on the body. The better prepared a player is to withstand the abuse of being tackled the better for their body.

Football workouts are designed to help the player keep their body in shape and build their stamina. They help build speed and maintain endurance. The repetition of the exercises gives the player a full body workout and builds muscle functions. Using these workouts keeps the player fit for game day.

For more information about a killer speed workout that will have you running faster than the competition before off-season workouts begin be sure to check this out!

]]> http://profootballworkout.com/leveraging-your-football-workouts-properly/feed/ 0 Dehydration Treatment And Prevention For Football Players http://profootballworkout.com/dehydration-treatment-and-prevention-for-football-players/ http://profootballworkout.com/dehydration-treatment-and-prevention-for-football-players/#comments Sat, 25 Apr 2009 21:22:44 +0000 derek http://profootballworkout.com/?p=26 During competitive games like football, a lot of athletes get dehydrated even when the weather is not really that hot. Athletes can’t just depend on the feeling of thirst to remind them that they need to replace the fluid that was lost during perspiration.

This is because physical exercise, such as during offseason football workouts, holds back thirst. Dehydration must not be ignored by football players because it negatively affects both their mental and physical performance. But with the proper football supplements & nutrition it can be treated and better yet prevented.

Different forms of exercise like football workouts and games produce heat. Overheating is prevented by the body by the transmission of heat to the athlete’s skin through vasodilation of blood vessels and the evaporation of perspiration. Strenuous activities such as football workouts and games cause losses in our body fluid due to the moisture in the air that athletes exhale and in sweat. The rate of sweating is highest during high-intensity physical exercises done during conditions of high heat and humidity, which is often the time of year that many football teams are hitting the practice fields in preparation for the upcoming season.

Fluid loss is considerable in prolonged exercises like workouts and practice games that last for 90 minutes. Unless this loss is replaced through the proper use of football supplements & nutrition, perspiration would bring about the depletion of the volume of blood that circulates in the athletes’ body. Thus, the cardiovascular system is strained.

As the volume of blood decreases, the flow of blood to the athletes’ skin is significantly decreased. In turn, the rate of sweating goes down and so the core temperature of the body rises. This could then lead to overheating, fainting, and even death.

Some believe that you can train your body to withstand dehydration, but this is far from the truth. Players need the right football supplements & nutrition like water and electrolyte replacement beverages before, during, and after practices and competition games. Those football players who are prone to having muscle cramps should be asked to take in more potassium and sodium and make the necessary dietary modifications. They should add a quarter to a half teaspoon of salt for every 450 ml of their sport drinks.

Here are the guidelines regarding the consumption of sports drinks:

  • 1-2 hours before football workouts: 450-600 ml
  • Every 15 minutes during football workouts: 200-300 ml
  • After football workouts: 720 ml and above


The general rule is to drink even before you feel thirsty and to have a schedule for it.

Football players should bring a squeeze bottle with them so they can drink their preferred drink throughout their workout or practice. They should also be taught the symptoms of dehydration, which include feeling lightheaded, nausea, cramping, dark-colored urine, and fatigue.

]]> http://profootballworkout.com/dehydration-treatment-and-prevention-for-football-players/feed/ 1 Buying The Right Football Gloves http://profootballworkout.com/buying-the-right-football-gloves/ http://profootballworkout.com/buying-the-right-football-gloves/#comments Sat, 25 Apr 2009 21:22:28 +0000 derek http://profootballworkout.com/?p=24 Gloves are one piece of clothing and equipment that is necessary for those who are taking the game seriously. Linemen, receivers, running backs, and line backers are those who are really in need of such football gear whether they are competing in a game or practicing their technique during their football workouts.

The purpose of football gloves is not only to offer protection for your hands but also to improve the grip on the ball, thus improving the players overall performance while on the field. If you wish to be a better football player and want to be at your best, then you should get a pair of quality gloves for yourself as soon as possible.

There are many different kinds of football gloves out on the market today. The difficulty lies in choosing which one is the right choice for you. This article discusses the basics regarding football gloves to ease the decision-making during the purchasing process.

Material of the Palm

In general, the palms of many football gloves are made out of cabatta leather or latex. Cabatta leather is basically a thin piece of leather that has been treated using chemicals in order to increase its tackiness and thus provide a better grip on the ball. Cabatta leather is durable, flexible, and soft.

On the other hand, latex gloves are not quite as durable and there is the potential that they may become slippery when they get wet. Their plus side, though, is that they give the best fit and are typically more flexible. Also, latex football gloves provide for the best grip of the football.

Material of the Upper Glove

The top side of the upper glove comes in synthetic or real leather, as well as spandex. Of course, the best choices for football gloves are usually those that are made of the best materials and hence are on the expensive side.

The football gloves that are of the highest quality are usually made of leather. This material will last for a long time. Also, it will allow the skin of your hands to breathe because it is a natural material. Thus, you will feel comfortable while you are playing.

In addition, leather football gloves are very flexible hence they won’t end up hindering your grip and your performance as a whole. Synthetic gloves, on the other hand, are traditionally not as comfortable, durable, or flexible as its genuine counterpart although there are gloves made with polymeric palms and neoprene uppers that are closing the gap.

However, they are more affordable so they are a good choice for the beginning player. To add a little flexibility, you may choose football gloves whose top side consists of stretchable material but the palm is made of genuine leather.

The Gloves For You

While we have told you about a few of the different types of gloves, nothing helps like actually being able to see some of the gloves. Visit your local sporting goods store to review the selection of gloves and try a few pair on for size. Just remember the key details pointed out here when you make your selection.


]]> http://profootballworkout.com/buying-the-right-football-gloves/feed/ 0 Improve Your Kicking Ability http://profootballworkout.com/improve-your-kicking-ability/ http://profootballworkout.com/improve-your-kicking-ability/#comments Sat, 25 Apr 2009 21:22:09 +0000 derek http://profootballworkout.com/?p=22 When you hear the word “kick”, the first thing that usually comes to mind is a martial artist such as Bruce Lee or Jet li. This is because in movies, we always see that the kicks of professional martial artists are done with extreme quickness and agility.

In football, an excellent kick will take you to many places and will make you a big star. This article gives examples of football workouts and football exercises that will improve your kicks by training your entire hip. You must be expecting that you only need to train your flexor mechanism. However, by training the entire hip, you’ll be able to make sure that both your pelvic bone and hip joints will remain stable whenever you do a dynamic kick.

Warm-ups

Football exercises and football workouts should always be preceded by a complete warm-up. Here are a few warm-ups for your football workout sessions that will definitely prepare your body to engage in strenuous physical activities:

  • Jumping Jacks
  • Butt Kickers
  • Lunge and Twist
  • Sumo Squat
  • Lateral Lunge

Bilateral Drill

Bilateral drills basically refer to hip training using a speed sled as a football exercise. Here’s how to do it: Fasten a piece of rope to the sled’s ring. Tie a loop on its loose end. Then, tie a loop at each end of a second rope. Insert the double-looped cord through the other’s loop. Next, place a foot in each end of the second rope.

  • Forward walk: Snap the leg through while walking forward.
  • Lateral slide: Using a slow step, slide laterally.
  • High knee: With a high-knee step, walk forward. Then, drive your knees to the fore.
  • Bear crawl: Crouch on all fours. Walk forward and snap your knee through.

Belt Drill

In this football exercise, fasten the sled to a speed harness belt.

  • Forward low walk: Stay as low as you can while walking.
  • Backward low walk: Stay as low as you can while trying to extend your knee fully.
  • Forward straight leg walk: Keep your leg straight while walking forward.
  • Lateral crossover walk: Stay as low as you can while your crossover. Push through using your hip.

Unilateral Drill

In this football exercise, fasten the sled to one leg.

  • Forward walk: Snap the fastened leg through.
  • Backwards walk: Stay as low as you can and snap the fastened leg through.
  • Lateral pull slide: Attach the sled to the trail leg. Move your leg as wide as you can.
  • Crossover: Attach the sled to the trail leg. Cross the trail over the lead leg.
  • Lateral push slide: Fasten the sled to the lead leg then snap over.
]]> http://profootballworkout.com/improve-your-kicking-ability/feed/ 0 Dynamic Effort For Developing Speed And Strength In Football http://profootballworkout.com/dynamic-effort-for-developing-speed-and-strength-in-football/ http://profootballworkout.com/dynamic-effort-for-developing-speed-and-strength-in-football/#comments Sat, 25 Apr 2009 21:21:56 +0000 derek http://profootballworkout.com/?p=20 It may seem like such a complicated concept, but dynamic effort basically refers to the lifting of a non-maximal load that is done at the highest possible speed. Probably your first impression is that dynamic effort is something that sports players do often.

Jumping and running activities like football exercises are done at maximum speed and effort after all. However, the truth is that athletes don’t often practice dynamic effort. Unlike powerlifters, a lot of athletes don’t really lift heavy weights at the maximum speed possible. However, athletes such as football players can improve both their speed and strength when they incorporate the system of dynamic effort into their football workouts.

  • Do some warm-up football exercises first. This should be a routine in every one of your football workouts. Do not forget to do some stretching so that you won’t experience cramps later on during your workout session.
  • After your warm-up, put 50 percent of your maximum on the bar. Time yourself in 5 repetitions. Round it to the nearest tenth of a second. Do your reps as fast as you can – this is the most important part. Then, add 1 second to what you recorded earlier. This is what you will use as the time limit for your next sets of football workouts.
  • Rest for around 2 minutes. Then, add 7.5 percent of your maximum to the bar. Do 5 reps as fast as you can. Do not forget to time it. If you managed to make 5 reps within your time limit (in the example it is 7 seconds), rest for another 2 minutes then add another 7.5 percent of your max before doing another set. Continue doing these football exercises until you can’t make 5 reps anymore within your time limit.

To make it clearer, here is one example of dynamic effort football exercises for an athlete who maxes 400 pounds:

  • Set 1: 200 pounds done in 6.5 seconds. Time limit is set at 7.5 seconds. Rest for 2 minutes.
  • Set 2: 215 pounds (15 is 7.5 percent of 200) done in 6.7 seconds. Rest for 2 minutes.
  • Set 5: 230 pounds in 6.9 seconds. Rest for 2 minutes.
  • Set 7: 245 pounds in 7.7 seconds. Stop doing the football workouts if you have gone over the time limit.

If you are in need of improving your speed and strength, you should include this system of dynamic effort in your football workouts and football exercises. If you do it everyday, you’ll notice that each session with dynamic effort will differ from the others. You’ll get a different speed and time limit. As long as your time is improving, then you are sure that you are doing the correct exercise.

]]> http://profootballworkout.com/dynamic-effort-for-developing-speed-and-strength-in-football/feed/ 1 Top 50 Products From BodyBuilding.com http://profootballworkout.com/top-50-products-from-bodybuildingcom/ http://profootballworkout.com/top-50-products-from-bodybuildingcom/#comments Sat, 25 Apr 2009 21:21:39 +0000 derek http://profootballworkout.com/?p=18 Given the commitment that you have demonstrated to your football workouts, you have no doubt visited BodyBuilding.com from time to time.

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]]> http://profootballworkout.com/top-50-products-from-bodybuildingcom/feed/ 1 Choose The Right Football Equipment http://profootballworkout.com/choose-the-right-football-equipment/ http://profootballworkout.com/choose-the-right-football-equipment/#comments Sat, 25 Apr 2009 21:21:25 +0000 derek http://profootballworkout.com/?p=16 Football is one of the most popular sports for both young kids and adults. It is played because of the thrill of competing with other players and the fun of challenging yourself. For some people, it is a past time that they do every weekend.

For others, football is their life. If you belong to the former category and want to take football more seriously, then you should practice and keep striving to make gains in your football workouts. However, before you can do that, you have to have the right football clothing & equipment. You have to select the football gear that would suit your position as well.

In picking out the right football gear, there are a couple of guidelines that you have to follow so that your football clothing & equipment will be a perfect fit and do its main purpose: to protect you while at the same time still making you feel comfortable throughout the event.

The Helmet

The first aspect of football gear that must be considered is the helmet. Select one that is roomy enough for your head to fit comfortably but feels a little tight for it to stay in its position and avoid falling. If you’ve scanned the whole football clothing & equipment section and still haven’t found the helmet that fits you perfectly, then you may opt for the one that has inflatable pads inside. This particular kind of helmet is adjustable and is made to accommodate varying head sizes.

The Face Mask

The next aspect of football clothing & equipment that you must consider is the face mask. The best way that you can determine whether your chosen face mask is suited for you is if it’s suited for your position . For maximum protection, face masks that have several bars are recommended to be worn by line players. The other positions, such as wide receivers, quarterbacks, running backs, and kickers are recommended to use face masks that have fewer bars so that they can easily see the field.

The Jaw, Shoulder and Other Pads

Jaw pads and chin strap are the next pieces of football gear to be taken into consideration. They are chosen based on the size that would fit your helmet. An accessory that you should buy is a rubber mouth protector in order to protect your teeth should you have an explosive encounter. Shoulder pads are another piece of equipment that you should buy, as well as tailbone, thigh, hip, and knee pads. The cardinal rule for choosing pads is to pick the one that is big enough for you to feel comfortable with all throughout the event, but still tight enough to avoid falling for maximum protection.

]]> http://profootballworkout.com/choose-the-right-football-equipment/feed/ 1 Healthy Snacks For Football Players http://profootballworkout.com/healthy-snacks-for-football-players/ http://profootballworkout.com/healthy-snacks-for-football-players/#comments Sat, 25 Apr 2009 21:21:08 +0000 derek http://profootballworkout.com/?p=14 Football workouts are very important in improving one’s performance on the field, but eating a healthy diet is equally important as well. For athletes who often practice and compete, healthy football supplements & nutrition are a must.

Snacks are one component of our diet. Many of us believe that it only plays a small part in affecting our performance compared to our main meals but these snacks, when combined all together, will definitely be more than what you initially thought they were. This article discusses examples and tips regarding healthy football supplements & nutrition in the form of snacks.

Sandwiches

You may use pita bread, whole grain bread, and bagels. To liven up the taste, you may use the following sandwich toppings: Turkey, tuna, boiled ham, lean meat, and roast beef. You may also use low-fat cheese, tomatoes, lettuce, ketchup, mustard, and very little low-fat mayonnaise.

Vegetables

Eating raw vegetables is extremely healthy. If you can, you may eat them in plain form. But if you can’t stand the taste, you may use yogurt and low-fat dips.

Drinks

Drinking a lot of water before, during, and after football workouts will definitely keep you hydrated. You may also consume unsweetened fruit juice or flavored sports drinks.

Athletes lose a lot of water through perspiration during football workouts and games. They key is to replace the lost fluid as soon as possible during the event. You should not wait until the buzzer has sounded or until you feel thirsty since dehydration can cause your performance to dwindle and your speed and strength to decrease. It is vital to drink water every 15 to 20 minutes, especially in hot and humid conditions.

What to Avoid

Refrain from eating candy, chips, cakes, and soft drinks. If you really want to have cookies, you may eat graham crackers, ginger snaps, or fig newtons.

How Much to Eat

Have three balanced meals per day as well as two to three healthy snacks. The most important instances to get fuel sources in the form of supplements & nutrition for your body are during breakfast and after football workouts and games.

The right consistency is a diet that is high in carbohydrates, moderate in protein, and little in fat. Water is very important for hydration. Athletes should make sure that they are able to replace all the energy and fluid that they have used up during physical activity.

In football, you should train well in order to compete well. However, keep in mind that in order to do that, you need to make sure that the supplements & nutrition that goes into your body comes from healthy sources.

]]> http://profootballworkout.com/healthy-snacks-for-football-players/feed/ 3 6 Supplements To Boost Your Football Workouts http://profootballworkout.com/6-supplements-to-boost-your-football-workouts/ http://profootballworkout.com/6-supplements-to-boost-your-football-workouts/#comments Sat, 25 Apr 2009 21:20:50 +0000 derek http://profootballworkout.com/?p=12 When you are busting your tail during your football workouts, you want to make sure that you are making the most of your effort and achieving maximum performance gains.

One of the surest ways to do that is to compliment your hard work in the gym with a handful of essential supplements. These supplements will not only help with your ability to add on strength but will also help your recovery in between workouts to keep you feeling great.

The Truth About Supplements

In the event that you are not familiar with any of these supplements, here is some very basic information about each supplement listed above. If you have any questions about a particular supplement, be sure to speak with your doctor before using anything.

Protein

You don’t have to go far to find a variety of products intended to boost your protein intake – from protein bars to powdered shakes to the more traditional food sources. Protein is an essential component of the human body and is used to build and repair tissues, as well as being an important building block of muscles and bones – all of which makes protein very attractive to athletes.

Protein is not stored by the body, therefore there are no stores of protein for the body to utilize when needed. While that doesn’t mean you should be consuming protein all day, as too much can be bad for the body, you do need to supplement properly according to your workouts and schedule.

Creatine

The use of creatine will help you gain weight, strength, and size and you will find yourself with more energy throughout your workouts. Popular with many athletes and bodybuilders, creatine will boost your performance during high intensity workouts and provide you with faster post workout muscle recovery.

Glutamine

Glutamine, which is the most common amino acid found in your muscles, is responsible for delivering nitrogen into your muscle cells. During times of intense exercise, your strength, stamina, and recovery decrease in part to depleted levels of glutamine. Through the use of glutamine supplements, it is possible to minimize the breakdown of your muscle and help metabolize body fat.

Essential Fatty Acids

Essential fatty acids, also referred to as EFAs, are often known as the “good fats” that you hear people talk about. EFAs are not produced naturally by the body, which make supplementation extremely important in order to maintain the proper levels of these essential fatty acids. The benefits of maintaining healthy levels of EFAs include: cardiovascular health, healthy brain function, and reduced risk of diabetes and cancer.

Multivitamins

Everyone has a pretty good understanding that the human body requires enough vitamins to stay healthy and strong. Unfortunately, there are quite a few vitamins that need to be taken on a regular basis and the easiest way to accomplish this is with a good multivitamin. A quality multivitamin will help increase your energy, improve your immune system, assist with weight management, and boost your brain function.

Recovery

When you endure a grueling workout, your muscles fatigue and tear down as part of the growth process. However, your work is not done there – you need to refuel those muscles and deliver the appropriate nutrients to your muscles in order to stimulate growth. Your post workout nutrition is essential to the gains that you will make, which is where these recovery products come into play.

]]> http://profootballworkout.com/6-supplements-to-boost-your-football-workouts/feed/ 4 Best Football Training Aids To Improve Your Skill Level http://profootballworkout.com/best-football-training-aids-to-improve-your-skill-level/ http://profootballworkout.com/best-football-training-aids-to-improve-your-skill-level/#comments Sat, 25 Apr 2009 21:20:34 +0000 derek http://profootballworkout.com/?p=10 There is a good chance that you have heard the following saying:

“Clothing makes the man”

Well, when it comes to football the same can be said for the latest gear and training aids. While committing to your football workouts will go a long way towards making you a better football player, you can also improve your skills dramatically with the use of appropriate training aids.

Maybe you are just starting out in your football career and could benefit from a junior training football that can teach you proper hand placement. Or maybe you’re looking to give your speed a boost and need the latest in speed training equipment and videos.

No matter what your current skill level, take a look at the following training aids that will help you take your performance to the next level.

There are no available products at this time.


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