5 Exercises a Football Player Should Do in Pre-Season to Build Strength, Endurance, and Explosive Power

Will Duru

Did you know that most athletes build their strength and agility during the off-and pre-season training before competition? As a strength and conditioning coach and sport scientist, I understand that there are phases when training professional athletes. By knowing and understanding the principles of these phases, I help my athletes maximise their pre-season training and achieve great results.

Here are five exercises that are essential for football players during the pre-season to build strength, endurance, and explosive power:

1. Band Explosive Deadlift

Purpose: The band explosive deadlift combines traditional deadlifting with resistance bands to boost explosive strength and power. This exercise targets the glutes, hamstrings, and lower back, important areas for improving a football player’s sprint speed and tackling power.

How to Perform:

• Attach resistance bands to the barbell and anchor them to the floor.
• Stand with your feet hip-width apart, grasp the barbell with an overhand grip.
• Engage your core and explosively lift the barbell, driving through your heels.
• Lock out your hips and knees at the top, then lower the barbell back down with control.

2. High Box Squats

Purpose: High box squats focus on building explosive power and strength in the quadriceps, hamstrings, and glutes. This exercise helps football players improve their ability to jump higher and change directions quickly.

How to Perform:

• Set up a box at knee height behind you.

• Position a barbell across your upper back.

• Lower yourself into a squat until you sit briefly on the box, keeping your core engaged and back straight.

• Drive through your heels to return to the starting position.

3. Banded Dumbbell Squats

Purpose: Banded dumbbell squats add resistance to the squat movement, targeting the quadriceps, hamstrings, and glutes. This exercise increases muscle activation and strengthens stabilising muscles

How to Perform:

• Place a resistance band above your knees and hold a dumbbell in each hand.

• Stand with feet shoulder-width apart.

• Lower into a squat, keeping tension on the band and maintaining proper form.

• Push through your heels to return to standing.

4. Dynamic Press-Ups

Purpose: Dynamic press-ups, or explosive push-ups, focus on developing upper body power and core strength. This exercise is crucial for football players needing quick bursts of strength during blocking or tackling.

How to Perform:

• Start in a push-up position with hands shoulder-width apart.

• Lower your chest to the floor, then push explosively to lift your hands off the ground.

• Catch yourself softly and repeat.

5. Box Jumps

Purpose: Box jumps are an excellent exercise for developing explosive leg power and agility. They target the quads, glutes, and calves, essential muscles for sprinting and jumping.

How to Perform:

• Stand in front of a sturdy box or platform.

• Swing your arms back and bend your knees.

• Explosively jump onto the box, landing softly with both feet.

• Step or jump back down and repeat.

conculsion

By adding these exercises into their pre-season training, football players can build a solid foundation of strength, endurance, and explosive power, preparing them for the demands of the competitive season. For best results, athletes should work with a qualified coach to ensure proper technique and progression.

Disclaimer: The ideas in this blog post are not medical advice. They shouldn’t be used for diagnosing, treating, or preventing any health problems. Always check with your doctor before changing your diet, sleep habits, daily activities, or exercise. WILL POWER FITNESS isn’t responsible for any injuries or harm from the suggestions, opinions, or tips in this article.

Like this article? Let us know in the comments below.

Scott Littlefield

16:17 22 Apr 24

I have been training with Will for almost 2 years. He has the right balance between pushing my strength and fitness, whist also working on my boxing technique. Great guy and he really knows his stuff.

Tori Leech

16:05 27 Mar 24

Will is such an amazing PT I couldn't recommend him enough. He comes up with structured plans that keep things varied and interesting but that also allow you to see how far you're coming. I did one strength session a week with Will and the progress I saw in just 6 months was phenomenal. He gives lots of great advice and he's happy to push you as much as you'd like.He's also a very genuine person and really easy to get along with and talk to. You definitely won't regret working out with Will.

Laura Palacio Trinidad

11:19 27 Mar 24

I asked Will for help when I was stuck on my Olympic lifting and it was a game changing. He helped me improve my technique and since then weights are coming up easier, we all love PBs :)Will is very knowledgeable and patient. I highly remember him as a coach.

Lucinda Charley

10:22 27 Mar 24

First of all, It's a pleasure to have been trained and worked Will. His dedication to his work as a professional person is pristine.He has set goal for his clients and demands that it is achieved. Very caring and determined man.I believe he will excel with ease. Strength and honour for Will.

Bella Weil

20:28 07 Mar 24

The absolute best PT. Not just getting you fitness results, but making every session fun!

Daisy Blackshaw

19:08 03 Jan 24

I began sessions with Will when I was new to strength training, I was nervous to begin with however that quickly went away as Will was so easy to get on with. He took his time explaining each exercise and made me feel comfortable and confident in my abilities. He also offered to add boxing to end our sessions as I’d mentioned that it was something Id previously enjoyed which I was grateful for. I’m now much more confident weight training alone and no longer feel intimidated by it, but if I ever have something I’m unsure about I know Will is always happy to help. I couldn’t have asked for a better PT.

5 Exercises a Football Player Should Do in Pre-Season to Build Strength, Endurance, and Explosive Power

Will Duru

1. Band Explosive Deadlift

2. High Box Squats

Purpose: High box squats focus on building explosive power and strength in the quadriceps, hamstrings, and glutes. This exercise helps football players improve their ability to jump higher and change directions quickly.

How to Perform:

• Set up a box at knee height behind you.

• Position a barbell across your upper back.

• Lower yourself into a squat until you sit briefly on the box, keeping your core engaged and back straight.

• Drive through your heels to return to the starting position.

3. Banded Dumbbell Squats

Purpose: Banded dumbbell squats add resistance to the squat movement, targeting the quadriceps, hamstrings, and glutes. This exercise increases muscle activation and strengthens stabilising muscles

How to Perform:

• Place a resistance band above your knees and hold a dumbbell in each hand.

• Stand with feet shoulder-width apart.

• Lower into a squat, keeping tension on the band and maintaining proper form.

• Push through your heels to return to standing.

4. Dynamic Press-Ups

Purpose: Dynamic press-ups, or explosive push-ups, focus on developing upper body power and core strength. This exercise is crucial for football players needing quick bursts of strength during blocking or tackling.

How to Perform:

• Start in a push-up position with hands shoulder-width apart.

• Lower your chest to the floor, then push explosively to lift your hands off the ground.

• Catch yourself softly and repeat.

5. Box Jumps

Purpose: Box jumps are an excellent exercise for developing explosive leg power and agility. They target the quads, glutes, and calves, essential muscles for sprinting and jumping.

How to Perform:

• Stand in front of a sturdy box or platform.

• Swing your arms back and bend your knees.

• Explosively jump onto the box, landing softly with both feet.

• Step or jump back down and repeat.

conculsion

Will Duru

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