Explosive High School Football Workout for Speed

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Explosive Football Training: A High School Football Workout for Speed

How do you set up your high school football workouts to make you explosive and faster It's all a matter of structuring your football training program correctly.

You have to focus on maximum strength in the entire body, especially in the hamstring, glutes, back and calfs. The hamstrings, hips and glutes are your body's main speed muscles...make the stronger and you'll get faster! Simple as that. Football training programs that rely on gimmicks like parchutes or similar BS, are just that...bull.

Force production is the root of speed. The stronger you are, the more force you can produce. If you have weak legs, you can't produce force and you'll be slow. There's no parachute or cone in the world that will make you produce more force with your legs! If your football workouts don't help you get stronger and produce more force per step with your legs, then you're wasting your time!

You need to train your Central Nervous System to act fast. When it gets the message that we need to move several hundred pounds quickly, it can easily figure out to move just your bodyweight pretty damn fast. Try lifting a heavy weight slowly and see what happens.

Here is an example of a great football workout that will make you strong, fast and explosive.

Max Effort Lower Body Football Workout

Sumo Deadlifts - Work up to a Max Single
Snatch RDL's - 4 x 6
Side Lunges - 3 x 8, each leg
Glute Ham Raise- 3 x 10, weighted
Suitcase Deadlift - 3 x 5, each side

Too many players simply copy and paste their football strength workouts out of one of the horrible bodybuilding magazines. The people who write those articles know nothing about football and wouldn't know how to pick an explosive football exercise if it hit them in the head. In the above workout, however, we hit strength with the max singles in the sumo deadlift.

Then, we targeted the hamstrings with Snatch Grip Romanian Deadlifts.

We then hit our lateral speed muscles with side lunges and again our glutes/hips/hamstrings with the Glute Ham Raise

Finally, we finished off with some very tough abdominal and oblique work with Suitcase deadlifts. This is very important for on the field performance and for lifing more weight.