Training Tips for Backyard Football

Whether you are coaching a kids' football team or want to get in shape yourself for the upcoming backyard "season," there is no need to rely on expensive workout equipment or gym facilities. There are many conditioning exercises that can help players prepare for the football season in their own backyards.

  1. Running

    • Running is an excellent exercise, and it helps football players learn to pace themselves and where their limits are. Start off at a light pace that gradually speeds up until you are running hard. Then slowly taper back down to a jog, and then to a walk. Running is a good way to warm up and to make sure that the body is loosened up for further exercise.

    Overhead Presses

    • This exercise uses a simple bar, such as a broomstick or dowel rod. Hold the bar out horizontally in front of you with your hands spaced at shoulder width. Bring the bar up and back over your head, stretching it toward a point behind your ears. While this exercise can be used for flexibility, you can also use it for strength by replacing the bar with a pair of dumbbells.

    Duck Walk

    • The duck-walking exercise improves your lower range of motion and also helps improve your balance. Squat down on the ground with your knees bent. Walk on the balls of your feet while keeping your buttocks as close to the ground as possible. To make sure that you do not use your hands to help you, keep them behind your head as you move forward and backward. This will help you use only your upper body to balance yourself.

    Work on Dexterity

    • Place one foot in front of you and one foot behind you on the ground. Jump up from the ground and switch the position of your feet, so that the rear foot is now in front and the front foot is now in the rear. Land gently, with first your toes and then your heels; keep your knees bent to absorb more impact. This is an exercise that helps build up muscle control and improve reaction time.