Football Strength Training Leg Workout
Not every football strength training and power exercise should be performed in the weight room. Performing resisted football leg workouts with the Kbands Leg Resistance Bands and Victory Ropes will add speed, strength and power to a football players skill set.
Athletes can use football strength training equipment like the Victory Ropes to perform simple drills like sprints, lateral shuffles, and agility sequences with the Speed and Agility Ladder or Speed and Agility Cones. These movements are essential for helping athletes achieve great success in their sport and the use of resistance like the Victory Ropes or Kbands Leg Resistance Bands will help to enhance those key movements and create a better football leg workout.
Athletes can also use the football strength training equipment to perform more advanced drills and agility sequences. Athletes can go to the Training Section to learn about more advanced football leg workouts, speed and agility drills, and power training.
Football Strength Training Drill
This football leg workout falls somewhere between the fundamental and advanced drill talked about in the previous section. Athletes will be using movements like sprints and lateral shuffles. However, athletes will need the help of a partner to complete the Victory Ropes Football Strength Training Leg Workout.
To begin the Football Strength Training Leg Workout athletes will need 1-2 Victory Ropes, three Speed and Agility Cones, and a partner to anchor the football leg workout. Athletes will place the three Speed and Agility Cones 5 yards apart in a straight line. Athletes will take the Victory Rope, wrap it around their waist, and then have their partner secure their hands and wrists in the Anchor Straps.
Partners will line up to the side of the athlete as they begin at one end of the three cone sequence and laterally shuffle from the first Speed and Agility Cone to the middle Speed and Agility Cone. Partners will provide a high amount of resistance during the first lateral shuffling phase of the Football Strength Training Leg Workout.
Once athletes reach the middle Speed and Agility Cone they will turn their hips and shoulders and perform a drag sprint to the third Speed and Agility Cone. One athletes’ reach the final Speed and Agility Cone their partners will release one of the Anchor Straps, allowing the Victory Rope to fling around and away from the athlete. Athletes will finish the Football Strength Training Drill by immediately turning, and performing an unresisted sprint back down, and through the three cone set up.
Athletes will perform 8-10 rounds of the Football Strength Training Drill allowing 40-60 seconds of recovery between sets. As athletes work through their repetitions of the football leg workout they need to make sure they alternate which direction they are facing. This will allow for both sides of the body to be trained evenly, allowing athletes to optimize performance on the football field, while limiting possible injuries due to over strengthening one side of the body.
Football Strength Training Partner
Athletes and partners need to work together throughout the Football Strength Training Leg Workout. Good communication between the two athletes can help to maximize the effectiveness of the football leg workout drill.
During the lateral shuffling portion of the Football Strength Training Leg Workout the anchoring partners main responsibility is to apply a “high” amount of resistance which challenges the athlete and optimizes the effectiveness of the football leg workout. However, this does not mean that anchoring partners or coaches should apply so much resistance with the Victory Ropes that the athlete cannot move down the Speed and Agility Cone set up. Partners should watch the speed at which the athlete shuffles through the Football Strength Training Leg Workout, and listen to the feedback the athlete gives the anchoring partner, during, and after the football leg workout.
When partners release one side of the Victory Rope they need to be sure the Victory Rope swings around and out of the way of the athlete. This will help the athlete effectively finish the Football Strength Training Leg Workout without being impeded, or becoming injured.
Football Strength Training For Athletes
Just as the athletes’ partner must properly execute the Football Strength Training Leg Workout Drill, athletes performing the football leg workout need to make sure they are using good technique and execution of the football leg workout exercise.
As athletes begin the Football Strength Training Leg Workout they need to powerfully shuffle to the side. To maximize their power moving to the side athletes need to focus on producing a high volume of powerful lateral shuffles. This quick and explosive movement will challenge athletes as they gain ground moving down the Speed and Agility Cone line. The athlete should keep good form with shoulders and hip square and their head up with their eyes focused in front of them so they will maximize their power and strength as they move through the Football Strength Training Exercise.
During the football leg workouts transition phase (from lateral shuffle to sprint) athletes need to use their arms to help quickly, and powerfully, turn the hips and shoulders and smoothly continue the Football Strength Training Leg Workout Drill. This smooth transition will keep the athlete from wasting any movements, or momentum, making the turn from side ways, into an all out sprint.
This arm action use during the resisted portion of the football leg workout will help athletes use momentum to push through the resistance from the Victory Ropes. Athletes can use this same arm action to generate greater momentum when performing the final unresisted sprint back to the start of the Football Strength Training Drill.
Athletes should be giving maximal effort throughout the entire Football Strength Training Leg Workout. Athletes will be forced to work hard through the resisted portion of the football leg workout, but will feel immediate increases in speed, acceleration, and drive as they work through the unresisted portion of the Football Strength Training Workout.
Athletes can find additional football strength training drills and football leg workouts in the Training Section.
Football Training Equipment