Top Strength Training Exercises for Football

Top Strength Training Exercises for Football

Adding in strength training exercises into your workouts is important for all football players. Football strength and conditioning programs are designed to prepare athletes for success. It is extremely important for football players to have a detailed strength and conditioning program.

There is a saying: “A good athlete is a healthy athlete.”

This is true. Even though you are the best athlete in the world, but if you cannot play, you are will be little to no value to your team.

A solid strength and conditioning program for football will help prevent injuries for the long and grueling season ahead. 

If you need help getting stronger and more explosive, work with us in Chicago or San Diego or become a member of our online Gridiron Elite Training Strength and Conditioning Program to take your game to the next level. 

Here are the Top Strength Training Exercises for Football to Get You Stronger and Faster for the Field.

Add them to your workout training program and get after it!  

Squat

  1. Begin with the bar on your upper back. Place your feet shoulder-width apart. 
  2. Start by squatting down, pushing your knees out, while sinking your hips back. 
  3. Make sure to hit parallel by sinking your hips down lower than your knees. 
  4. Once you hit parallel, explode back up while keeping your knees out and chest up.

Strength Training Exercises For Football

Hang clean

  1. Stand with your feet between hip and shoulder-width apart.
  2. Grip the bar slightly outside of shoulder-width. 
  3. Bend slightly at the hips and push your butt back, keeping your back straight and core engaged.  
  4. Make sure to keep the bar close to your body and explode the bar up pushing your hips forward. 
  5. Catch the bar at the front of your shoulders by snapping your elbows forward and sinking your hips. (Similar to a front squat and elbows should NOT be by your side).  
  6. Maintain the bar on your shoulders and begin to rise to a standing position. 
  7. Control the bar back down to your starting position.

Strength Training Exercises For Football

Front Squat

  1. Start with the bar across the front side of your shoulders with your elbows up (similar to the hang clean grip). 
  2. Begin by squatting down, pushing your knees out, while sinking your hips back. 
  3. Make sure to hit parallel by sinking your hips down lower than your knees. 
  4. Once you hit parallel, explode back up while keeping your knees out and chest up. 

Strength Training Exercises For Football

Bulgarian Split Squat

  1. Begin by getting into a lunge position with your chest up and core engaged. 
  2. Start by placing your back foot on a bench or step (right around knee height) and your front leg around 2 feet in front of the step. 
  3. Lower your body down until you reached parallel and your knee is lined up with your foot.
  4. Explode up through the front heel to your starting position.

Strength Training Exercises For Football

Romanian Deadlift

  1. Begin by placing your hands and feet shoulder-width apart.  
  2. Start by keeping your back straight, bending at your waist, and sinking your hips back. 
  3. Make sure you keep the bar close to your body as you lower the bar as far down as you can. 
  4. Emphasize the contraction of your glutes to extend at your hips and stand up.

Strength Training Exercises For Football

Trap Bar Deadlift 

  1. Begin by standing in the middle of the trap bar with your feet hip-width apart. 
  2. Start by bending at your hips and bend your knees as you grab the hex bar grips. 
  3. Make sure to keep your back flat and explode through the ground as you rise straight up.

Strength Training For Football

Bench Press

  1. Start by lying on the bench with your eyes directly under the bar. 
  2. Grip the barbell with your thumbs around the bar. 
  3. Pinch your shoulders back and keep your core and glutes engaged.
  4. Control the barbell to your chest. (Don’t let it bounce off your chest).
  5. Drive the bar back up until your arms are straight.

Strength Training For Football

Dumbbell Farmer Walks

  1. Start by grabbing two heavy dumbbells.
  2. Grip the dumbbells tight and begin to walk.
  3. Keep your shoulders pinched back and core engaged.
  4. When you cannot hang on any longer, carefully place the weights down.

Strength Training For Football

Dumbbell Alternate Bench Press

  1. Start by lying on the bench with two dumbbells in each hand.
  2. Extend one arm to press the dumbbell up, keeping your off-hand on your chest. 
  3. Once your arm is extended, pause one second, then bring your arm back down to your chest. 
  4. Continue the press for the other arm, alternating between both arms.

Strength Training For Football

Clean and Press

  1. Stand with your feet between hip and shoulder-width apart.
  2. Grip the bar slightly outside of shoulder-width. 
  3. Bend slightly at the hips and push your butt back, keeping your back straight and core engaged.  
  4. Make sure to keep the bar close to your body and explode the bar up pushing your hips forward. 
  5. Catch the bar at the front of your shoulders by snapping your elbows forward and sinking your hips. (Similar to a front squat and elbows should NOT be by your side).  
  6. Maintain the bar on your shoulders and pop your hips and you extend the bar overhead.
  7. Once the bar is overhead, pause for one second, and control the bar back down to your starting position.

Strength Training For Football

It’s our goal at Gridiron Elite Training to help you get stronger, more explosive, and feel confident going into the season. Our Off-Season Strength and Conditioning Program, consisting of strength and conditioning workouts, will help you maximize your overall athletic performance. Work with us in Chicago or San Diego or become a member of our Gridiron Elite Training Strength and Conditioning Program to take your game to the next level.

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Coach Jeremy

Founder of Gridiron Elite Training, Coach Jeremy Burgos is a former College Football player and Football Coach. In high school, he was a Tom Lemming High School All American Team selection, a two-time All-State Linebacker, and holds the career school tackle record with 345 career solo tackles. In college, coach received conference Defensive Player of The Year, led the conference in total tackles, and recorded a total of 9 forced fumbles as a freshman. Coach Jeremy accounts for millions of views across varies social media channels and puts out nothing but the best content. He runs the “GridironEliteTraining2.0” Instagram where he shows exercises to help Football players run faster, hit harder, change directions and understand their position better. Coach Burgos has an innate ability to teach football in a way that parents and athletes can dissect and understand immediately! Coach has mentored thousands of athletes around the world and has partnered with the top companies in the sports world to provide you with the best resources to reach the next level.