Top 5 exercises for football players to hit their athletic peak

We all love football. Why wouldn't we when we are awesomely entertained with the thrilling runs, daring tackles, and remarkable touchdowns?

Top NFL fixtures (for which exciting odds are provided on are renowned for the millions of eyeballs they draw. But what does it take to get to that exceptional level, playing in the prestigious NFL?

Playing at the top levels is very demanding, and players need the perfect physical, social and psychological frame of mind to play the sport effectively.

Of course, the physical state of the athletes is the most essential, and they need to be fit to perform optimally. Players gain this fitness on the training ground through many exercises.

In this article, you'll learn the five best football exercises you can perform at your next training session to improve your game.

So here are some of the five best drills for Football players in no particular order.

1. 3-Hurdle Drill

The three hurdles drill is an essential exercise in football that focuses on developing your flexibility and core strength. It helps improve your cutting movements and coordination.

To perform the exercise, take three lows and place them about three feet apart. Stand over the first obstacle and take side-by-side quick lateral steps over the lows while reversing your direction. It's only your outside foot that should cross the last low.

Perform the drill in a 30-second rep, rest, and go on for another 30 seconds. You should perform the exercise in about three repetitions during your training sessions.

2. Box Blast

Box blast is an essential plyometric exercise for improving the explosive power in your hips and legs. Get a box of around 12 inches and stand on it with one foot, with the other on the ground. Jump vertically with one leg while bending your arms and corking it to around 90 degrees.

The key here is to explode through the front leg while jumping, extend your knee, hip, and ankle, and land on both feet. Land with more weight on the box foot and perform ten consecutive jumps per rep. Change your foot and repeat for around three sets or more.

Concentration is essential while performing the box blast to get the required result from the drill. The exercise has other variations, like swinging your hands back and forth instead of angling them. Nonetheless, they're still box blasts and produce almost the same results.

3. Deadlifts

Deadlifts are a popular and efficient gym exercise for sportspeople in general. The drill is essential in a sport like football, where strength and agility are the order of the day. There are many variations of deadlift exercises that can be beneficial for you, depending on the position that you play.

However, the most famous deadlift for footballers is the trap bar deadlift. The trap bar deadlift combines the elements of deadlifts and squats, ensuring you get the complete conditioning of your hamstrings, quadriceps, rectus, and glutes. If you are unfamiliar with deadlifts, trap bar deadlifts are easy to learn, hard to do, and super effective.

4. Sprinting

Speed is essential in football, and there seems to be no better way to improve it than putting running as part of your training routine.

Luckily, you can be creative on this one and infuse different other variations of speed drills in your sprinting training. However, the key is to ensure that you run the proper way; swinging your arms correctly, taking the right strides, and your knees going up to your waist level.

Training raw sprinting will improve your overall speed, velocity, and stamina, as you burn high energy while running.

Additionally, sprinting also helps build your muscles. However, you should avoid training too much sprinting during your football training sessions, as you also need time to work on your techniques.

5. Ankle Jump

Many players tend to underrate the impact of ankle training in football. However, it's one of the best exercises that you can find out there.

The reason is that the ankles are a high injury risk part of the body, and ankle jumps will improve your ankle flexibility and help you build explosive power in the lower part of your legs.

To perform an ankle jump, stand straight, put your arms to your side, tilt your toes towards your shins and bounce on your toes as quickly as possible. Bounce using the ground force and jump for around 30 seconds per rep and three repetitions in a set.


Football has an abundance of exercises for players at all levels. Whether you're a beginner, intermediary, or master in the sport, consistently practicing these exercises will help take your game to the next level.

Lastly, concentration and consistency are vital to getting the best out of these exercises and your general training sessions.

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