Strength is the ability of muscles to overcome resistance. It is a major component of physical fitness and can also be defined as the amount of force a muscle or muscle group can exert. Certain sports require less amount of strength while others may require more strength. Strength is required to improve agility, quickness, coordination, resistance to injury, increase bone density and development of stronger muscles, tendons and ligaments. Strength training for Football is a specialized training program specifically designed to get the most out of football players and help them to perform in the field.
Facts about football strength training:
Training for football is aimed at developing the overall strength and endurance, muscle strength and agility. It is not about getting big and bulky. Bigger muscles are not always stronger muscle. You not only need to lay emphasis on the size of the muscles but you must also consider the muscle strength. The main aim of specialized training programs for football is to increase the tendon and ligament strength by taking your training seriously. It is essential for you to focus on the application of the right form in every rep. You must perform your reps slowly, with full control and by applying full range of motion.
Bulky muscles result in decreased speed, finesse and agility. For wide receivers, it is important to develop a strong defensive back and tail back for bursting power and speed.
It is essential for football players to take their strength training seriously as it is the foundation for developing maximum speed, acceleration, agility, muscular endurance, flexibility, and mobility. Strength training is the base of any effective football conditioning. To gain the greatest advantage, gains in maximal strength need to be transformed into explosive power. Power is a combination of strength and speed which is the key of performing well in football. Along with endurance, it is important to develop long distance running to build an aerobic base.
Types of strength training for football:
There are various types of football trainings for strength. It is a versatile sport and needs variety in strength training programs. The different types of programs are:
Functional strength training
Hypertrophy strength training
Maximal strength training
Power strength training
Functional Strength Training: While playing football the body is twisted, bounced, bent and forced into a number of positions and is put through a lot of unnatural strain. You need to focus on bilateral and symmetrical development and give equal effort to the development of both sides of your body. It is advisable to concentrate on the prime movers (quads, biceps, pecs, etc.) as well as the supporting muscles (hamstrings, calf, biceps, posterior delts, lower trapezius etc). Filing the body in a symmetrical, holistic passion may result in injury. The key here is to aim at the overall development of the body.
Hypertrophy strength training: This type of training lays emphasis on increasing muscle fiber to improve and increase muscle mass. This enables you to concentrate on muscle enhancement and bulking up. To much of hypertrophy strength training results in injury due to lack of flexibility and speed.
Maximal strength training: This refers to the development of the cross sectional areas of each muscle. It is responsible for the outburst of explosive power. It requires athletes to undergo heavy weight training and lift maximal load in order to promote the development of these spurtable motor units. This type of training develops strength and power and supplies explosive bursts of energy from your body to the weight, propelling it to the desired destination.
Power strength training: In order to perform well on the football field you must have the ability to convert all your strength instantly into power. A stronger and more powerful athlete has better chances to survive a clash. You need to combine the functional, hypertrophy and maximal training sessions with power strength training in order to avail maximum benefits.
Essentials of Strength training for Football:
Timeline: It is important for you to set a particular time frame in order to achieve maximum benefits in a short time. The goal should be to gain more in minimum time. You need to start with functional training followed by hypertrophy, maximal and power training and then repeat.
Trainer: It is important to consult a licensed football trainer in order to achieve success in your training programs. You must apply the right form while performing various exercises such as leg curl, leg extensions, bench press abdominal and lower back exercises in order to avoid injury and increase the efficiency in the program.
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