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Personal Exercise Plan for Football Players

written by: P Reddy • edited by: DaniellaNicole • updated: 1/31/2010

This is a personal exercise plan for football player who is ready to prepare his body for a new season by using acceleration, strength and plyometric training.

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    A football player requires plenty of preparation before starting a season of football. Of course they stay in shape off season but their endurance does decrease some. Right before football, players usually have an intense personal exercise plan for football season. The plan includes a agility and speed exercise, strength training, and even plyometrics. No matter the size, a football player needs to be in shape and have all around athleticism.

    Even though some positions focus on different aspects of the game, all football players need to be in shape and ready for the game. This article is just an example of how detailed a personal exercise plan for football players can be.

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    Before You Begin Exercising

    A five-minute jog and dynamic stretching is recommended before any type of exercise. This will get your muscles a good warm up before intense exerciseing begins. It is also important to remember to rest between sets and when working on speed and acceleration.

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    Acceleration, Speed and Agility Training

    Acceleration sprints help to build speed for football players. Although a game can last for three hours, a football player gets breaks between plays and time on the bench when the opposite (offense or defense) part of the team is playing. Here are the three different exercises for acceleration, speed and agility.
    Acceleration Routine
    • 3 x 10 meter sprints
    • 2 x 25 meter sprints
    • 2 x 20 meter sprints
    Speed Routine
    • 4 x 40 meter sprints
    • 3 x 60 meter sprints
    Agility Routine
    • 4 x 20 meter shuffle
    Do not do any type of speed and agility exercise one day after another. This type of training is very hard on the body. Also, any type of long distance cardiovascular exercise can interfere with your speed training progress.
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    Strength Training

    This plan incorporates three days of weight lifting in which each day focuses on a different part of the body. The three days of strength training include exercise for the upper, lower and full body. Each routine focuses on a specific muscle group for the best results.

    Upper Body Training

    • Flat Bench Press
    • Incline DB Press
    • Rows
    • Shrugs
    • Military
    • Press

    Lower Body Training

    • Squats
    • Front Squats
    • Deadlifts
    • Leg Curls
    • Calf Raises

    Full body Training

    • Push Press
    • Power Cleans
    • Snatches
    • Abdominals
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    Plyometrics help build elasticity within your muscles and help improve strength, speed and jumping ability. This routine includes the following plyometric routines: Depth Jumps, Vertical Jumps, One Leg Jumps, Power Jumps, Double Leg Jumps and Squat Jumps.
    A tip with plyometric routines: do not perform until you can no longer can. Quit when you can not finish one 100 percent. And again, no cardiovascular exercise on the same day as a plyometric session.
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