College Football Workouts

Colleges use a combination of many techniques to build their workout programs. Programs hire coaches just to direct the strength and conditioning of the team. Reggie Bush, former player at the University of Southern California, has said of strength and conditioning coach Chris Carlise, "His training program really gets it done for us. Because of him, we have more energy and enthusiasm in the weight room and on the field. And we are stronger and more powerful all the way through the fourth quarter." Strength and endurance are often the difference between a win and a loss.

  1. Running Workouts

    • Using the yard markers on the field is a good way to determine distance.

      Running is an important part of building endurance for running play routes and performing on-field. At Principia College in Elsah, Ill., penguin exercises are one workout that is used frequently to build the muscles of the calf and ankle. Begin by measuring out a distance of 30 yards. Keeping your knees bent, drive your foot and toes into the ground and explode forward. You should land high on your toes, and try to increase the height of each leap. Another popular exercise of the gold and blue is High Knees. This drill involves an exaggerated running motion, bringing your knees high into your chest, then driving your feet into the ground. Your forward progress will be slow, but your movements should be quick and explosive. You should do this for 20 yards and repeat eight times.

    Strength Training Exercises

    • Weightlifting is an important exercise to strengthen muscles.

      Building muscle is key to avoiding the injuries that frequently occur in football. Head strength and conditioning coach of the University of South California Trojans Chris Carlisle's program emphasizes movement, tempo and core development. Alternate Dumbbell Inclines are an exercise that the Trojans do to prepare themselves for blocking situations in games. While inclining on a weight bench, lift two dumbbells above your shoulders parallel to your body. Lower one dumbbell while keeping the other arm extended. Drive the lower dumbbell up until it is level with the other dumbbell. The motion used resembles a punching motion. Repeat with the other arm, for three sets of 20. Another key of Carlise's program is to build the core. According to his program the most effective way to do that is with core rotations. Position yourself in a split stance. This is with one foot slightly in front of your shoulder and the other positioned in line with the other shoulder, back three feet. Hold a five-pound weight above your head and rotate to the left and right for 20 seconds. Repeat with the other leg in the front. Carlise says that the key to this exercise is to keep your weight on the balls of your feet and pull your core muscles in tightly. He adds that the key to the Trojans' success is targeting muscle groups and working them to exhaustion.

    Plyometrics

    • Plyometrics are exercises designed to produce fast, powerful movements. The muscles and nerve cells used in the exercise are strengthened due to the explosive action involved. Benedictine College relies on these types of exercises to build the strength of their football team. Running the speed ladder incorporates many aspects of plyometrics. A grid is laid out on the ground and you perform a system of jumps resembling the jukes and moves of football. These quick movements train the nerves to respond quickly and the muscle memory created helps your body to land in a safe manner. Skater lunges are another example of plyometrics. Skater lunges are lunges that are performed side to side. Use a motion as if you were skating. This movement helps you to train your hips to stay open and avoid injury.