Football Exercises for Kids

Youth football players are usually still growing. Consequently, their muscles can be prone to injury if they do not warm up and do various exercises before playing. Football exercises for kids are designed to build flexibility, strength, endurance and agility. These exercises can be done before practice, or kids can learn to do them on their own during the off season.

  1. Toe Touches

    • Toe touches help warm up the lower back and body. Have the players line up in rows. Instruct players to stand with their feet shoulder-width apart. On your count, tell the players to bend down and touch their toes. According to the "Training Tips" article at youthfootballusa.com, players should hold the touch while you count to ten, then stand back up. Everyone should do ten repetitions of the exercise, then relax.

    Back Stretch

    • Back stretches help loosen up the lower back and buttock muscles. Have the kids lie on the ground with both feet extended and arms at their side. On your command, instruct the kids to bring their right knee up, grab it with both hands and pull it toward their chest. Tell players to hold that position for five seconds, then straighten their leg. Next, instruct players to do the same movement with their left leg. Everyone should do ten repetitions.

    Push-Ups

    • Push-ups will help young football players develop strength in their arms and shoulders. Players should not do push-ups unless they are at least seven years old, according to the experts at usafootball.com. Younger players may not be able to perform the exercise, which would make them more prone to injury. Players who cannot do regular push-ups can do them from their knees.

      Have players start out by lying on their stomachs, with their hands slightly more than shoulder-width apart. On your command, instruct players to push themselves up by straightening their arms. Players should then lower themselves down and touch their chests on the ground. Players can perform 10 or 15 push-ups, or do as many as they can. Let players rest a few seconds, then have them do two or three sets of 10 to 15 push-ups.

    Jog Around Field

    • A good way to get the kids' leg muscles warmed up for practice is to have them jog around the perimeter of the field. This should not be a fast run. Encourage kids to keep a steady pace, but instruct them not to sprint at this point.

    Tire Running

    • Tire running can teach young football players to pick up their legs as they run, making it harder to tackle them. Tire running is also an exercise than can enhance a young football player's agility. Line up two rows of 12 to 16 tires. Have the players place their feet inside each tire as they run through all of them. If you want to get players prepared for hitting during this exercise, place a tackle dummy about five yards beyond the tire course. Instruct players to hit the tackle dummy as soon as they finish the course. Run this drill so that every player gets three turns at running the tires and hitting the tackle dummy.