Build power, stability, and speed with this circuit routine.
When you’re out on the field—or anywhere, really—it pays to be fast, yet focused, and to stay strong on your feet no matter how tired you get. “In football, not only do you have to generate a lot of power, but you also have to control yourself and the forces coming at you,” says Brenan Ghassemieh, a Tier X coach in Newport Beach, California, who trains college and NFL players regularly. For this reason, his workouts always incorporate movements that combine both power and agility. Each of these high-intensity moves is then paired with a stabilizing exercise. “Athletes tend to be at a higher risk of injury when they’re tired because they’re less stable and their technical skills start to diminish. Therefore, you want to train in a way that helps you learn to stabilize when you’re in a more fatigued state,” notes Ghassemieh. That’s the same game plan he followed when designing this sport-specific workout which will help you develop strength, speed, and stability.
Perform each combo as a circuit, moving from one exercise (a power/agility move) to the next (a stabilizer) without rest. Complete 3 to 4 sets, rest 1 to 2 minutes, and then go on to the next one. Before you start, do a 10-minute warm-up filled with dynamic movements like lateral resistance band walks, wall drills, A-skips, and butt-kicks. After finishing the workout, cool down for about 10 minutes with stretches, an easy jog, or any other low-intensity activity.
*Notes: If you don’t have a football on hand, you can use a medicine ball or any other type of ball, or simply use your bodyweight. Also, for best results, Ghassemieh recommends you move your workout to the beach once every week or two, if possible. “Performing these exercises on sand will reduce impact while upping the intensity, which could improve your joint health and your power.” Catch our Facebook Live with Ghassemieh, fullback Keith Smith of the Dallas Cowboys, and Newport Beach Tier 2 trainer Elliott Dole.
Combo 1: power
Split squat jump
Stand with feet hip-width apart, holding football with both hands in front of you. Lunge right leg behind you, bending both knees, keeping front knee behind toes, and lower ball to just outside left knee. Jump straight up, as you lift the ball overhead, switch legs mid-air, and land lunging with right leg forward, left leg back, and ball to outside of right knee. Repeat to complete one rep. Continue alternating sides for 3 to 5 reps. *As you progress, try to switch legs back and forth mid-air, so you land with the same leg in front each time.
Combo 1: stability
Curtsy lunge
Stand with feet together, elbows bent by sides, holding football at chest level in front of you. Keeping left foot firmly planted on the ground, lunge right leg back and to the left of left foot, bending both knees, as you rotate torso and lift football over left shoulder. Return to center; switch sides and repeat to complete one rep. Do 3 to 5 reps.
Combo 2: power
Drop split squat to sprint
Stand with feet hip-width apart, holding football overhead. Drop quickly into a lunge, with left leg behind you, both knees bent, hinging forward from hips, and lower ball to beside right hip. Immediately sprint (as if you’re being shot out of a cannon) about 5 yards to the left. Return to the start; switch sides and repeat to complete one rep. Do 3 to 5 reps.
Combo 2: stability
Loaded beast
Start on all-fours with knees under hips, grasping football with both hands under shoulders. Tuck toes under, lifting shins a few inches so they’re parallel with ground. Staying very low to the ground and maintaining a flat back throughout (as if crawling under a fence), press hips back, extending arms in front of you. Pushing into ball of left foot, shift body forward as you bring right knee in toward elbow. Press back and repeat on other side to complete one rep. Do 3 to 5 reps.
Combo 3: power
Crossover stick
Stand with feet shoulder-width apart, holding football in crook of right elbow, elbow bent by side. Lunge slightly to left, bending left knee, keeping right leg straight, and hinge forward from hips. Staying low to the ground, push into left foot and jump as far over to left as possible, crossing right leg behind you and transferring ball to left side. Land with right knee bent, left leg straight, ball in crook of left elbow; immediately repeat jump to other side to complete one rep. Do 3 to 5 reps.
Combo 3: stability
Push-up plank with rotation
Start in full push-up position, with legs extended behind you, toes tucked under, back flat, palms directly under shoulders, and football placed under your chest on the ground. Keeping upper body very still (imagine there’s a bowl of water on your back and you don’t want to spill it), grab football with right hand, rotate torso to right, opening chest toward ceiling, and lift arm overhead as high as you can. Rotate back through center and return ball to ground; switch sides and repeat to complete one rep. Do 3 to 5 reps.
Combo 4: power
Transverse lunge
Stand with feet hip-width apart, holding football at chest level in front of you, elbows bent by sides. Keeping back tall, right leg straight and right foot firmly planted on the ground, rotate torso to left, as you open up your hips and lunge left leg out to the side, bending left knee, pushing hips behind you and extending ball at shoulder level in front of you. Reverse movement back to start; switch sides and repeat to complete one rep. Do 3 to 5 reps.
Combo 4: stability
Hip bridge hold with overhead extension
Lie face-up on floor with knees bent, feet flat on floor, holding football in left hand, arm extended by side. Slowly lift hips toward ceiling, forming a straight line from knees to shoulders, and then lift right knee so that it’s parallel to floor. Place right hand on knee, keeping arm extended, and lift left arm overhead. Keeping hips high and maintaining stability, lift right arm until it’s perpendicular to floor. Lower arm and repeat. Do 3 to 5 reps; lower hips, switch sides and repeat.