![]() ![]() Often these muscles are left ignored, but the sumo squat is an instant reminder that they’re there and working hard.ĭirections: To begin this drill, face forward toward the opposite cone. The combination of a wide stance and toes pointed at 45-degrees really works those inner leg muscles more than ever. Feet positioning is what makes this squat different from a traditional one and an excellent football conditioning drill. Objective: Sumo squats are all about the glutes and the inner thigh muscles. It forces you to react to a play, while still focusing on quick feet-an important aspect in every flag football position. If you want to add a challenge, implement throwing and catching a football with a teammate to this drill. After all, the faster and quicker the steps, the better the footwork. Tips: Football speed training can take many forms, and this drill is an easy way to help you increase agility. Run all the way through the cone to complete this drill. Then, as quickly as you possibly can, take small, choppy steps-almost like running in place-while simultaneously pumping your arms at the same high speed. Slightly bend your knees, place your weight on the balls of your feet, keep your eyes up and your arms in front of you. This is a great football speed workout that builds quick feet.ĭirections: To begin this football conditioning drill, you first need to take the proper stance. These movements are done so rapidly and sharply that after a few reps, you’re sure to sweat. Objective: Some youth football conditioning drills are intensive cardio-focused exercises-and quick steps is one of them. It’s less about getting from point A to point B as quickly as possible and more about completing the full movement of reaching the heel back. Tips: Keep in mind that this football conditioning drill is not a race. Pump your arms with each step, helping you get more and more momentum. But instead of taking a traditional running form, drive your heel to your glutes at each step-get it? “Butt kicks.” You want to quickly bring your heel all the way back to your bottom, stretching out your quad. It’s a perfect way to warm up the lower body and get the heart rate up before practice or a game.ĭirections: Keep your upper body straight and eyes up as you begin to run. This cardio exercise strengthens and builds flexibility in the glutes and hamstrings. Objective: Butt kicks are a popular drill in every sport, but especially football. As you develop, you can take youth football conditioning drills at a faster pace. It’s okay to start this drill slow and perfect the form. Additionally, both of your knees should be aligned and never collapse inward-wobbly knees are a fast way to get hurt. Tips: To avoid injury, make sure your back knee doesn’t make contact with the ground when lunging. Switch off legs until you’ve reached the finishing point. ![]() With every step, keep your opposite arm forward as you complete the lunge. Take an oversized step with the opposite foot and complete a lunge on that side. Then, slowly straighten your front leg so that you return to a stance. Your front leg should bend to a 90-degree angle. Putting all of the weight in your front foot, lunge straight down, dropping your back knee so that it almost touches the ground. When they’re done in repetition, they increase flexibility, and shape and strengthen leg muscles, while also engaging the core.ĭirections: Start with your right leg in front and the left leg behind, making sure there’s enough space between them for stability. Objective: Lunges target the complete lower body, from quads to glutes to calves. If you’re extremely exhausted before you even begin, your muscles will be too strained to appropriately build strength. Football conditioning drills are meant to prepare your body, increase flexibility, and improve endurance. Tips: Don’t do this drill if you’re already fatigued. ![]() The faster and sharper your movements, the more cardio work being done. Look straight ahead, keep your chest up and pump your arms as you rapidly and smoothly make your movements downfield. Let your feet only touch the ground for a moment before quickly switching back to the other leg. Setup: Place a cone to mark where the player should start and place another cone 5 to 10 yards away where the player will finish the drill.ĭirections: Start jogging while bringing your knees up to your chest (aim for a 90-degree angle or higher). While it offers many physical benefits and can be incorporated into a variety of workouts, we particularly like using this football drill as a way to warm up the body before practice or a game, and get the blood flowing. ![]() Do not duplicate in any form without permission of the Dallas Cowboys.Objective: This football conditioning drill is a calisthenic exercise designed to help players build endurance. ![]()
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