How to Train at Home for Football

Training during the offseason at home can help you develop the abilities needed to become a better football player. Weight, speed and agility training are all tasks that can be worked on within your own living area.

  1. Weight Training

    • Weight training can help you develop the strength and power needed to compete on the football field. You need to be able to overpower players as they attempt to tackle you or as you attempt to tackle offensive players. Exercises such as the bench press, squat and dead lift with weight equipment at home will develop particular areas of your body. Weight training can also be used to develop your overall endurance. To do so, complete sets of exercises using lower weights with a higher number of repetitions.

    Speed Training

    • Speed is a valuable trait for many football players. The ability to outrun opposing players will help you make plays at key moments in the game. Sprinting drills will help you improve your overall speed. Measure your yard and mark out a course with cones or anything heavy enough not to blow away. Begin by sprinting for distances of 20, 30 and 40 yards. Allow a minute of rest between each sprint. For added resistance, use weighted vests or parachutes to train your body for faster movements. You can also use these drills to develop your form and body mechanics while running.

    Agility Training

    • Positions such as wide receiver require players who can quickly stop and change directions while moving at high speeds. Put a ladder on the ground and practice stepping through the rungs at high speed, or set out cones in a pattern and run through them. These drills can also teach concentration concepts and better route running for position players.