Aim to do about 3 sets of squat jumps that are around 8 reps each. [2] X Research source If you want to make your exercise a little more difficult, try doing it while holding weights or a medicine ball. This exercise develops fast twitch muscles you’ll use to burst from the starting line and change directions while you’re running.
Try to do 2–3 sets of 8–10 split squats per leg. Hold onto dumbbells or a medicine ball if you want to add weight to your exercise. To practice building more leg power, when you’re at the bottom of the squat, push hard against the ground to jump your leg back to the starting position. You’ll need leg strength and balance as a running back to break tackles while running down the field.
Aim to do about 3 sets of 5 reps. [5] X Research source For added intensity, load the bar with 90–95% of the maximum weight you can do 1 rep of. Then do 3 sets with 3 reps each. Always have a spotter watch you as you’re doing bench presses. If you’re unable to complete a rep, they can help you lift the weight so you don’t hurt yourself. Having a stronger upper body can help you break tackles on the field so you’re able to run with the ball further. [6] X Research source
Try to do as many reps as you can for 30 seconds. This exercise helps you develop power so you can stiff-arm your opponent and run with the ball for a longer distance.
Go a total of 40 yards (37 m) alternating between lunges and sprints. The tire adds extra weight and develops the explosive power you’ll need to break tackles from linebackers.
This drill helps you develop the speed you need to make fast plays during a game.
Try going down the entire length of the yard line for this drill. You can practice this drill whether you’re holding the ball or not. This drill simulates how you react when you’re squaring off against another player.
Run 3 sets of this drill that are each around 5 reps. When you reach the last cone, try squaring up to it first before shuffling to either the left or right side. This exercise helps build up your agility so you’re able to dodge tackles and other players on the field.
Go through each hole of the ladder, alternating which foot you step out with. It’s okay if you need to watch your feet when you’re first running this drill. As you get more comfortable doing it, try to focus straight ahead of you. This exercise helps you develop precise footwork so you’re able to sprint and change directions faster.
Try to go as fast as you can through the entire length of the ladder while stepping in the correct sequence. This exercise helps you learn how to quickly change direction so you can run past defenders on the field.
Work your way down the ladder’s length leading with one leg before switching to the other. For example, on your first rep, always step into the next hole with your right foot first. On the next rep, start on the other end of the ladder and lead with your left foot. This exercise also improves footwork that makes it easier to dodge tackles and run with the ball.
Try pretending to trip and fall while the other person attempts to knock out the ball. This can help simulate breaking a tackle. This helps you learn how to protect the ball so another player doesn’t knock it out of your hands during a play.
This drill simulates some of the distractions you’ll encounter during a game so it helps you stay focused on moving downfield.
