Strength training is essential for football players to optimize on-field performance. Even if you don't have access to a gym, you can still achieve your strength goals without any equipment at all. Below is a video showing our top 5 At-Home Strength Workouts for you to get started.
Using no exercise equipment - and at no cost to an athlete - bodyweight training is an effective way to build strength while allowing the flexibility to workout anywhere; at home or on the road. Utilizing body weight strength training during the off season allows an athlete to increase their speed, range of motion and proprioception. This training is also important for lowering an athlete's risk of injury. Athletes who use bodyweight training strengthen their connective tissues and can withstand the onslaught of a tough football season. Plus, body weight exercises directly translate to the type of movements a player will be faced with on the field.
Now, you're likely already familiar with many bodyweight training exercises; pushups, squats, dips and crunches are just a few moves you are able to do without even stepping foot inside a gym.
Lower body strength training will focus on speed, agility and explosiveness, while upper body strength training will focus on power, size and endurance. All of these exercises are specifically tailored to maximize on-field performance in a well-rounded athlete.
Checkout our top 5 At-Home Strength workouts below:
Here's an overview of the workout to follow along at home:
- 10 Push-ups superset with 10 clap push-ups.
- 30 Squats superset with 30 pulse squats.
- 20 Dips superset with 20 close-grip push-ups.
- Stationary Lunges – 20 reps each side.
- 30 Leg raises superset with 30 second Plank.
Use these workouts to build strength from your home and make sure you’re ready for when the next season arrives.
For more at home workouts, check out our blog “5 at home workouts to build speed in football players”