Football Workout Program | Power Five
The Kbands Football Power Five Training Sequence consists of five exercises. Executing a football workout program with these five exercises will help athletes to build strength, power, and speed. The use of Kbands Leg Resistance Bands and KB Powerbands will force athletes to pay attention to technique and body movements while building strength through the use of the resistance.
For the first exercise in the football workout program athletes will need a set of Kbands Leg Resistance Bands securely attached just above the knees. Athletes can either place two Speed and Agility Cones at a challenging distance or use two markers on the floor to jump between. Athletes will begin at one of their markers, stand on their outside foot, and jump to the opposite marker or Speed and Agility Cone. As the athlete moves through the air they will switch feet so they are landing on their opposite foot. Athletes will balance and then repeat the alternating back and forth jumping for 30 seconds before taking a 30 second rest and executing another 30 second set of the football workout program exercise. Athletes need to use their arms to create momentum for the jump and try to remain on a single leg throughout the entire football workout program drill. Complete 6 sets of the lateral speed skaters before moving into the power split squats.
Kbands Power Split Squats And Power Skips
To perform the power split squats athletes will keep the Kbands Secured just above the knees. Athletes may readjust the Kbands Leg Resistance Bands between sets of exercises. Athletes will move into the split squat position by dropping one leg back so a 90 degree angle can be reached at the front and back knees. From this split squat position athletes will powerfully swing their arms and drive through their front heel as they accelerate into a split squat jump. Athletes will switch their legs in the air so the athlete lands the opposite knee in front of them. As athletes land they should focus on sinking into the landing and then accelerating right into the next split squat jump.
Athletes will continue this alternating split squat jump for 15-20 seconds before resting for 15-20 seconds. Athletes will complete 4 sets of the split squat jumps before moving into the football power skips.
To perform the Kbands power skips athletes will keep the Kbands Leg Resistance Bands attached just above the knees and line up at a point where there is 10-15 yards of open space. Athletes will start at one end of the football workout program exercise and perform 12 power skips (6 on each leg) to the opposite side of the drill. When performing the power skips athletes need to drive up with one knee, while powerfully driving up with the opposite arm. This will help athletes mimic their running motion and increase the power and drive which can be attained from the upper body. Athletes should think about driving their knee through the resistance on each power skip. Athletes will complete 4 sets of the Kbands power skips before moving into the next exercise in the Kbands Football Power Five Training Sequence.
Resisted Football Workout Program
After completing the Kbands power skips athletes will take a short break and move into the next portion of the football workout program, the Kbands triple lunge. To complete the Kbands triple lunge athletes will keep the Kbands Leg Resistance Bands securely attached. From a standing position athletes will extend one leg forward into a front lunge. Athletes will return to the starting position, then immediately step to the side and move into a lateral lunge with the same leg. Moving back to the center position athletes will finish the squatting sequence with a step back and reverse lunge with the same leg.
When performing the front lunge athletes need to remember to keep their knee behind their toes while keeping the chest tall and the weight in the front heel. When stepping to the side for a lateral lunge athletes need to make sure their back leg is straight, and toes on both feet are pointed straight forward. Keep the knee in line with the toe as athletes sink their hips toward the floor, keeping their weight in their lead heel. For the reverse lunge athletes will focus on their lead leg as they treat it much like a front lunge, keeping the weight in the front heel, and keeping the knee behind the toe.
Athletes will complete 20 rounds of the triple lunge before stopping and performing the same number of repetitions on the opposite leg. Complete 2 complete sets of the football workout program drill before moving into the final exercise in the Kbands Football Power Five Training Sequence, the Ballistic Bands squat and press.
Don’t Skip The Squat And Press
During the final portion of the football workout program athletes will remove the Kbands Leg Resistance Bands and place one end of a Ballistic Band under their feet. Athletes will place the opposite end of the Ballistic Band in their hands in a front squat position with elbows forward and hands facing the ceiling. Athletes will keep their knees behind their toes and a tall chest as they rock their hips back and squat down so their thighs are parallel to the ground. From this squat position athletes will explode up and extend their arms straight into the air. Athletes will lower their hands and move right back into the squat position repeating the same pressing motion. Athletes should be sure to squeeze their shoulders as they press so they can remain in control of the weight throughout the entire squat and press football workout program exercise.
Complete 10-12 repetitions of the Ballistic Bands squat and press allowing 40-50 seconds of recovery between sets of the football workout program exercise. Complete 4-5 sets of the Ballistic Bands squat and press to complete the Kbands Football Power Five Training Sequence.