How to Get Faster for Football: The Best 3 Exercises
How to Get Faster for Football: The Best 3 Exercises
How to Get Faster for Football: The BEST 3 Exercises to Drastically Increase Your Football Speed
If you want to be the best football player possible, you MUST concentrate on increasing your football speed. This means selecting the best exercises to help you get faster on the football field, where it counts!
Here are the best 3 exercises to help you get faster.
1. Deadlifts
Deadlifts are the most underutilized exercise in the entire football training world. All this bull about hurting your back has scared generations of players and coaches from using what just might be the greatest overall strength and speed builder of all time! As far as the injury factor goes, there are probably many more injuries each year caused by overtraining on the bench than there are from deadlifting. If you deadlift in good form, you're fine.
Why conventional deadlifts and not sumo? Sumo deadlifts are great as well, but if you have to choose between the two, go with conventional because of the extra stress placed on the hamstrings. Once you learn to really sit back, pull, and engage your hamstrings, you'll see your speed increase so much people will think you're on something!
Stick with heavy, low rep sets. Again, this sounds dangerous to some, but the reality is that higher reps tend to equal more injuries than low reps. If you're really afraid to go super heavy, work up to multiple sets of doubles and triples.
2. Snatch Grip Deadlifts
The Snatch Grip Deadlift is EXCELLENT for increasing football speed.
Talk about underused exercisesthe snatch grip deadlift is a bonafide "get faster for football" all-star movement. Because of the wide grip, the body is forced into a much lower position, which makes the hamstrings, glutes and hips work harder. Harder is good when it comes to getting stronger and faster. This is also a great indicator exercise. Typically, as the snatch deadlift goes up, so do all other leg movements.
The key here is to start with the hips lower than normal (this will happen naturally) and actively "sit back" when you pull, keeping the back flat. We need to turn this from the traditional Olympic lifting movement into more of a powerlifting deadlift, keeping the shoulders behind the bar and the body sitting back. Again, go for low rep sets. This can easily be used as a max effort movement, especially on a day when you don't feel up to hitting a super heavy squat or deadlift. While you still go heavy on the snatch deadlift, it's still lighter than those exercises.
3. Bulgarian Squats
Tight hip flexors are often called "breaks" because of how much they can slow you down. And, sadly, most football players have horribly tight hip flexors. Yes, even high school players who think stretching is a waste of time. Performing dynamic and passive stretching for the hip flexors is a good start but let's take it a step further, plus, give the glutes and quads a nice extra bit of work.
Bulgarian Squats accomplish this and they are important for football players. While not a true one-leg exercise, they do train the legs in a way that most traditional 2-leg movements can't.
They place a good amount of stress on the quads, glutes and hams. And, because of how they're performed with the non-working foot up on a bench or box, Bulgarians dynamically stretch the hip flexors and ham/glutes.
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