Weightlifting Training for Football Players

It has been shown that weightlifting exercises are good for increasing your power output. A research study carried out in 2001 that involved 28 NFL trainers found that 88% of them said they included Olympic lifts in their training sessions. These lifts included snatch, and jerk lifts.

If you are a professional trainer who wants to integrate strength and conditioning training into the workouts of your athlete, you need to consider the footballer's readiness for these lifts. After that, you should design training programs that will help them improve their overall performance. This post will look at various lifts that are good for footballers.

Importance of Weightlifting Exercises for Footballers

Here are 3 of the main reasons that weightlifting exercises can be very beneficial to football players in terms of boosting their athletic performances.

• Improves Footballers Leg Strength & Power

In one study conducted in 2004, researchers realized that weightlifting exercises increased the 40-yard sprinting time of athletes by a factor of almost 2. In addition, it was found that weightlifting exercises also improved the vertical jumping abilities of athletes. In conclusion, weightlifting exercises can be of great help to footballers since playing football involves a lot of aerial jumps. It can increase their leg strength & power.

• Improves Your Peak Power

Peak power refers to the ability to produce maximum power output within the shortest possible time. This trait is especially important in football contexts. Thankfully, it has been shown that weighting exercises can help football players increase their peak power.

• Increases Your Skill Complexity

The variety and complexity of weightlifting routines contribute to the physical development of players, and this in turn translates to improved athletic performance.

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Weight Lifting Exercises for Footballers

The following are some of the weightlifting routines that footballers can use to increase their lower body strength and improve their general athletic performance.

Hang Power Clean/Snatch

This exercise has been closely linked to improvement in sprinting and jumping abilities. Researchers suggest that it should be included in the strength and power training routines of footballers. However, more effort should be made by trainers to design specific exercises focusing on sprint mechanics.

Power Clean/Snatch

These weightlifting variations are meant to increase an athlete’s strength and power. The activities are carried out from the floor (instead of the hang). The routines end with the player receiving the load in a partially squatted position.

Push Press

This is a movement pattern that is aimed at improving lower and upper body strength, power, and core strength. Studies have shown that a push press sometimes delivers a greater maximum power level than squat jumps. This means it's an effective exercise that can help football players boost their total body power.

Power Jerk

This is an advanced form of pressing movement. The results of a power jerk largely depend on the lifter's ability to properly time their receiving positions. In place of a power jerk, some trainers can use push presses.

The power jerk is good for increasing total body power and also an athlete’s strength level. It involves the use of the legs, triceps muscles, chest region, as well as the shoulders and hips.

In summary, there are clear-cut advantages in incorporating weightlifting exercises in football training. And as a football player or trainer, you may want to incorporate the above weightlifting exercises to increase your performance on the pitch.

 

Weightlifting Training for Football Players to NFL Football Blog

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