Football Core Workout

Many football workouts emphasize leg and arm strength but overlook the middle--the abdominal and lower back muscles that form your body's core. Strengthening these muscles will help stabilize the spine to better protect you from injury and improve speed, agility and balance.

Things You'll Need

  • Medicine ball
  • Stability ball
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Instructions

  1. Bicycle

    • 1

      Lie flat on your back, pressing your lower back into the ground, with your hands flat at your sides.

    • 2

      Extend your right leg while pulling your left up to your chest.

    • 3

      Reverse leg position, making small circles with your feet, as if you're pedaling. Continue for 30 seconds to one minute; repeat sets as desired.

    Superman

    • 4

      Lie facedown on the ground or with your trunk centered on a stability ball and your arms stretched out in front of you.

    • 5

      Lift your hands and feet off the ground in a Superman position, squeezing your glutes and abs. Your lower back muscles will contract naturally.

    • 6

      Hold the pose for three seconds, and lower your hands and feet slowly. Repeat 15 to 20 times.

    Leg Lift With Hip Press

    • 7

      Lie flat on your back with your arms at your sides and your legs straight.

    • 8

      Lift your legs slowly, concentrating on contracting your lower abdomen, until they are perpendicular to the ground.

    • 9

      At the top of the motion, press your feet even higher by lifting your hips off the ground. Perform 15 to 25 repetitions, repeating sets as desired.

    Crunch on Ball

    • 10

      Lie on the stability ball so it supports the middle of your back and your feet are firmly planted on the ground in front of you.

    • 11

      Position your hands on your chest or behind your head.

    • 12

      In a controlled fashion, lower your shoulders to below parallel with the ground; squeeze your abdominal muscles to lift up. Repeat 15 to 25 times for two sets. On the repetition, lower your shoulders directly to below parallel; do not stop at your original position.

    Medicine Ball Workout 1

    • 13

      For a younger player, select a medicine ball that weighs 4 to 8 pounds; for a player in high school or college, grab a ball weighing 10 to 14 pounds.

    • 14

      Stand in an athletic crouch, facing a partner or a sturdy wall.

    • 15

      Hold the medicine ball in both hands behind your head and fling it forward with maximum force.

    • 16

      Focus on contracting your abdomen in this exercise. Repeat 15 times for two sets.

    Medicine Ball Workout 2

    • 17

      Stand or kneel in front of a wall or partner.

    • 18

      Hold the medicine ball with both hands at waist level and twist to one side.

    • 19

      Uncoil, flinging the ball forward with maximum force. Repeat for the opposite side. Repeat 15 times for two sets.