I'm 16 and weight 260 pounds at 5'10". I am going to play football this upcoming season and want to get in better shape. Over the last school year I have been working out everyday and so have gotten stronger. So much of my fat in my arms and legs has converted to muscle. But I still have a gut. If I can lose some of that I can start running faster and be a better player. Any suggestions at all would help.
And yes, I do eat healthy.
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We all know that great football players are big and fast, but those of us who have no direct experience playing or coaching football typically know little about what other characteristics are important to success in football.
Likewise, most of us are unaware of how coaches condition their players, what the most common injuries to players are, and how diets for football players differ from diets of other athletes.
The following is designed to address these issues and respond to questions that I thought may be of interest to athletes and coaches alike.
[ Q ] What three physical characteristics are most useful in predicting which high-school athletes might become successful interior linemen, running backs, linebackers, or defensive backs? Is bigger always better?
The single most important characteristic is speed. If other physical attributes are at least average, speed will determine which athletes will advance to the elite level.
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Other critical factors include reaction time (an important component of agility), vertical jumping ability (as a marker for power of the lower body), and upper body strength.
All things being equal, in a contact sport like football, a larger player generally has an advantage over a smaller one, but in the real world, especially at the high school level, bigger is not necessarily better. The high school lineman often has to play both sides of the ball, and a player with better quickness and skill can often overcome a larger opponent.
Speed in general, and specifically the ability to accelerate quickly, is without question the single most important physical factor, regardless of position. Speed can make up for deficits in either strength or skill.
Upper-body strength and reaction time are two other characteristics that are necessary to be a successful football player, especially at the positions of interior lineman, running back, and defensive back. Bigger isn't necessarily better if the athlete excels in the other characteristics.
[ Q ] What are the most important strength exercises that should be emphasized for football players? How important are weight-room exercises compared to on-field, football-specific exercises such as blocking-sled drills?
Those exercises that improve strength in the "core" muscle group are the most important ones.
The core is defined as the lumbar-pelvic-hip complex and consists of the gluteals, abdominals, hip flexors, and spinal muscles. The core is where our center of gravity is located and where all power movements begin. Squats, dead lifts, leg presses, abdominal curls against resistance, and leg raises are excellent exercises for developing the core musculature.
Of course, upper body strengthening with bench presses, military presses, and various exercises to strengthen elbow flexors and extensors are also important for football players.
The combination of developing a good strength base in the weight room and developing the technical ability to execute a skilled movement at a high speed during field drills is the key to successfully enhancing performance of a power movement. Without speed, strength will not allow the athlete to generate adequate power.
Properly performed strength and power movements can have a dramatic effect on an athlete's performance. Weight room exercises should be used to prepare a foundation of strength, whereas football-specific drills should be used to "fine tune" the strength of the muscles used in football.
Time spent in the weight room building core strength is essential for the successful football athlete. Other more sport-specific drills are also important but are probably not as efficient for building sheer strength and power.
[ Q ] What are your two most favorite on-field conditioning drills for football players? Why do you think these drills are important?
Pre-practice drills are very important to teach proper technique. Begin practice with a moderately long run to raise body temperature and follow this with static stretching of all major muscle groups.
Next, have the players perform a series of sprints, stride stretches, and plyometric rebound jumps on one and two legs. These drills do a fantastic job of preparing the athlete's body, particularly the joints, for the rigors of practice and competition.
During the first five days of practice before heavy contact work, have players also perform agility circuits. Set up 10 stations with various drills: plyometrics with resistance, grass drills, running against elastic ropes for resistance, jumping ropes, and one-legged running. At each station, have players work for one minute at high intensity before moving on to the next station.
Try to design these drills to be as specific as possible to football. During the main part of the season, select from a menu of high-intensity intervals (repeat 40-yard sprints), long slow distance runs, and a variety of football-specific agility drills.
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[ Q ] What approach do you take to conditioning players for training and competition in hot weather?
The single most important factor is to make certain that the athletes are physically fit. Certainly they must be appropriately hydrated and gradually acclimatized to exercising in extreme environmental conditions, but if they are not fit to begin with, they will be more likely to experience heat-related problems.
Educate the players about the importance of avoiding dehydration and its detrimental effects on performance and health. Cajole, beg, and insist that they drink enough fluids during hot and/or humid conditions.
[ Q ] How do you try to prevent and/or treat dehydration and muscle cramps in football players?
Contrary to what some people think, there is no way to train to withstand the adverse effects of dehydration. Players should be offered both water and an electrolyte replacement drink during practice and competition, and in hot weather they should be encouraged to drink frequently.
Athletes prone to muscle cramps may need to take in more sodium and potassium in salted sports drinks and in their daily diets.
Encourage players to consume a sports drink before, during, and after practice. Guidelines are: 16-20 oz (450-600 ml) 1-2 hours before exercise, 7-10 oz (200-300 ml) every 15-20 minutes during exercise, and at least 24 oz (720 ml) after exercise for each pound lost. Players should be weighed before and after practice to assess average fluid losses. They should be reminded to drink before they are thirsty and to drink on a schedule.
Good ways to get in shape for football?nba playoff bracket ,nba teams
Best way to get in shape for football if you a defensive player would be Bench Press to build upper body strenght also doing Squats because in order to be a good tackler you have to have a great legs strenght. Report It
