How to Get Stronger for Football Without Weights

Football is a physically demanding, highly athletic sport. Athletes must have strength, stamina and speed to play skillfully. If you're looking to put on muscle to improve your football performance, your first instinct may be to turn to the weight bench. However, a number of exercises use body weight to provide the resistance needed to build up strength and muscle tone. These physical characteristics can make you a better football player.

Instructions

    • 1

      Decide the areas of your body on which you need to focus on strength training. Consider your weakest aspects when performing on the football field and target those areas. If you're looking for overall improvement, develop a workout plan targeting your upper body, core and legs for total strength training.

    • 2

      Develop a set training routine to target each part of your body with specific resistance exercises. Pushups, pullups, tricep dips, squats, crunches and plank holds are all exercises not requiring weights. The tasks provide you with the same benefits as weight training, though, because they use your own body weight as resistance. Set a number of repetitions for each exercise during workout sessions, such as 10 pushups, three pullups, a one-minute hold of squats and 15 crunches. Set the repetitions based on your level of strength and expectations for improvement.

    • 3

      Stick to your training routine once you've developed it. Dedication to regular exercise is the fastest way to develop muscle for football. Whether you're working out twice a day or twice a week, set aside the time necessary to warm up, stretch, exercise and cool down as part of your exercise program.

    • 4

      Challenge yourself incrementally. As you become stronger and more proficient, increase the difficulty of your exercises. Hold static resistance exercises, such as squats and plank holds, for greater lengths of time. Increase the number of repetitions of active exercises, such as pushups and crunches, as you progress toward your strength goals.

    • 5

      Change your diet to help your body put on muscle faster. Incorporate more protein, including fish, meat and eggs, into your diet. Add a protein shake or protein bar into your daily diet. Cut back on unnecessary fats and sugars, such as candy, soda and highly processed foods. Increase the amount of fresh fruits and vegetables you have in your diet. Always hydrate yourself adequately during workouts and on your recovery days.