Preseason Football Workouts

When playing most physical sports such as football, it is important to get into shape during the preseason. It can be tempting to take the time off and refrain from working out during the offseason, but this can make it even more difficult to prepare for a football season. If you play football, strengthen your muscles before the season to be fully prepared for the daily grind later.

  1. Leg Exercises

    • Exercising and strengthening your legs is important and can be achieved through three major exercises. The first exercise is the leg press, which works the thigh muscles. Sit with your back flush against the back of the leg press machine. Hold on to the hand grips and place your legs on the leg press itself and lower the weight of the press until your legs are at a 90-degree angle. Raise the weight with your heels and repeat the process. The second leg exercise is the leg extension, which also works the thighs and quadriceps. Sit on the leg extension machine and keep your back and head straight. Hold on to the hand grips and raise the weight until your leg is straight and then release the tension by lowering your leg. Repeat this process. The final leg exercise is the standing calf raise. Stand on the calf raise machine and lower your weight until you feel your calves stretch. Push back up with your toes and repeat the process. Do three sets of 12 reps for all three leg exercises.

    Chest Exercises

    • To strengthen your chest muscles, complete three different chest exercises. The first chest exercise is the basic push-up, which strengthens your chest, triceps, deltoids, arms and shoulders, among other muscles. Lie on your chest and place your hands shoulder-length apart. Straighten your arms to push your body off the floor. Lower your body weight back down until your chest hits the floor and repeat. The second chest exercise is known as a 21. Stand upright and hold a bar with weights straight down. Lift the bar up to your chest. The final exercise is the triceps kickback. Place one knee on a weight lifting bench and lean forward on one arm. Use the opposite arm to extend a weight straight back behind you. Complete three sets of 12 for each of these chest exercises.

    Plyometics

    • Plyometrics are used to produce quick, yet powerful movements. You can perform double stair jumps, where you are jumping up and down two stairs with both feet. Jumping rope is another good plyometric exercise. Finally, perform one-foot box jumps. Get on one foot and jump over an obstacle. Alternate between feet to work both legs. Do three sets of 12 for all three of these exercises.