Supplementing High School Football Workouts

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Question: My son has been training with his football team at school since the season ended. I feel like he should be further along and has not maximized his time. What would be the best process to put a more effective training routine together?
Answer: There are a couple of paths you could choose for your son’s training. If there is a trainer who is familiar with your son, his team and the training they are doing then you could hire him to make adjustments to his current routine.
Speed, strength and explosiveness are the physical keys to making an impact on the field. You need an assessment point for speed so have him run a 40 yard sprint, a 20 yard sprint and a 10 yard burst, timing each of them. You’ll get a good snapshot of his acceleration and top speed from the 40, while the short distances provide a measure explosiveness off the line.
In the gym, assess his strength in the Back Squat, Bench Press, Deadlift, and Cleans with three-rep max sets. The Squats and Deads will provide a picture and starting point for his leg and core strength. His strength in these two lifts affect his ability to drive off the ball and through his opponent If he is not able to do at least 300 pounds in each of these lifts for three reps he doesn’t have enough raw strength to make an impact and protect himself on the field. If he can’t do 300 pounds, then that’s his first goal.
The Bench Press demonstrates his upper body strength. He should be able to do 250 pounds for three reps as a minimum for that lift. Though his core and leg strength are the drivers for the field, his upper body will be engaged to keep control of his opponent.
Cleans are a good indicator for exploding upward and forward. 200 pounds is his goal for three reps in that lift.
The stronger he is in these exercises the better equipped he should be to excel in the game. Be sure to include some multiple exercise routines to build both his core and muscle endurance throughout his training regimen, He is still young and developing so don’t be too demanding and keep his workouts fun.
God bless and keep training,
Daryl

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