THE GRIND

1. Push-Ups

This exercise, when performed correctly - with the elbows close to the trunk and no arching of the lower back - is a great upper body and core strengthening exercise.

 

Requirement: 5 Sets of 10

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2. Squat Jump

This exercise may look easy to execute, but it is a challenge for your hip muscles. This exercise targets the hip muscles that assist in lateral speed and agility. 

 

Requirement: 5 sets of 10 reps on each side.

 

3. Lunges( 10 Second Hold 

 This exercise will strengthen the leg muscles to help improve movements in all directions. Lunge to the front moving forward for 10 feet 

Requirement: 10 lunges in each direction for 5 sets. 

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4. 5 Second Single-Leg Squat

This drill will develop leg power to help improve speed on the field. Begin by standing on one leg in front of a sturdy chair then slowly lower the hips down to the seat of the chair. Gently touch the chair with the hips and then return back to the starting standing position.

Requirement: 5 squats on each leg for 3 sets. 

 

5. Tricep Chair Dips

This exercise will strengthen the triceps, which are critical in football because they assist in blocking, throwing and many other fundamental skills. In this exercise, start with your hands on the chair, knees bent and feet on the ground. Gradually lower the body down toward the floor while bending the elbows. Then, while pushing into the chair, return back to the starting position.

 

Requirement: 5 Sets of 10

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