There is no doubt that today the game of football requires total athleticism on your part irregardless of your position on the field. The measure of speed is judged in a series of drills in both NFL and Collegiate combines that hone in on various tests such as the 40 yard dash and 5-10-5 agility drills to test your athleticism. I have included 2 hard hitting drills for you right here to significantly help your overall speed development and enhance the performance of your game! Read and apply.
1. Kettlebell Swings: This is a great exercise to train the posterior chain (glutes, hamstrings, lower back), as well as, the rest of your core for significant speed performance. You see all of these muscles I mentioned are essential in helping you in your sprinting and acceleration skills. Once you develop these muscles through various movement patterns against a resistance you stand to develop a tremendous amount of explosive power.
Foot Ball Drills
Kettlebell swings are great for helping you to do just that. To execute this drill you will simply want to have the availability of at least a single bell of moderate resistance. Begin by picking the bell up with both arms and standing at a locked position at your knees and hips. Make sure your feet are about shoulder width distance apart in length. From here simply execute a hip snap motion by constantly flexing at both your hips and knees to swing the bell back in forth in an arc like motion. Once you do this for the first time you will quickly see just why this drill is going to reach the top of your list for your football strength training program.
2. Kettlebell Thrusters: This is another great total body lift that is sure to help you in your football game day speed. You see this lift requires a total body effort from you in order to pull it off. To perform the kettlebell thrusters you can have the availability of either a single bell or pair of kettlebells. Begin the drill by standing with your feet at about shoulder width distance. Properly perform the clean and rack to get the bell(s) up to your chest. Once you have the bell(s) racked you are then going to perform a front squat while maintaining the position of the bell(s) in front of your body. As you descend into the squat make sure to go deep enough to allow your elbow(s) touch the insides of your knees. This will ensure a good range of motion for you. Next, ascend up out of the squat to press and lock the bell(s) out overhead.
Once you execute the press then return to the rack position to begin the squat in order to start the whole thing over again. This is a great football strength training exercise for you to develop game breaking speed. If you haven't taken the time to execute the swings or thrusters into your football speed training program then you are only holding back your progress. Remember that most any athlete can train hard, but only the champions train smart!
2 Great Speed Building Drills For Football!
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I'm Brandon Richey the Strength and Conditioning Pro!
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