How to Create a High School Football Workout Plan

TL;DR

For high school football players, a balanced workout routine focusing on unilateral training, proper form, and mobility is crucial. Start with unilateral exercises to address imbalances, then transition to bilateral lifts. Incorporate on-field movements for explosive power, and prioritize form over weight to ensure long-term athletic development.

Transcript

you play high school football here's the perfect workout for you our next caller is brian from california hey what's up brian how can we help you how's it going guys um i am a 40 year old strength and conditioning coach football coach and a high school teacher and instead of asking a question for myself i figured i'd ask you guys a question uh rega... Read More

Key Insights

• Unilateral training helps address imbalances in athletes, providing a strong foundation for bilateral exercises.
• Proper form is crucial for high school athletes to ensure long-term benefits and prevent injuries.
• Incorporating on-field movements like running routes enhances explosive power and skill application.
• Using a phased approach with different training focuses helps prepare athletes for the season effectively.
• Mobility and priming exercises are essential to enhance joint stability and prevent injuries.
• High school athletes benefit from a structured program that evolves from strength building to performance enhancement.
• Trap bar deadlifts are valuable for their simplicity and effectiveness in building foundational strength.
• Focus on quality of movement over conditioning to build strength that translates to on-field performance.

Questions & Answers

Q: How can high school football players improve their workout routine?

High school football players can improve their workout routine by focusing on unilateral training to address imbalances, ensuring proper form to prevent injuries, and incorporating mobility exercises. A phased approach that transitions from strength building to performance enhancement, including on-field drills, is also beneficial for developing explosive power and agility.

Q: Why is unilateral training important for young athletes?

Unilateral training is important for young athletes because it helps correct muscle imbalances, which can lead to better overall strength and stability. By focusing on one side of the body at a time, athletes can address weaknesses and develop a more balanced physique, which is crucial for preventing injuries and enhancing performance.

Q: What role does proper form play in athletic training?

Proper form is essential in athletic training as it ensures that exercises are performed safely and effectively. Maintaining good form helps prevent injuries and allows athletes to maximize the benefits of their workouts. For young athletes, learning and maintaining proper form lays the groundwork for long-term athletic development and performance.

Q: How should a high school football workout plan be structured?

A high school football workout plan should be structured in phases, starting with unilateral training to address imbalances, followed by traditional strength training like five by five routines. It should include mobility exercises and on-field drills to enhance agility and explosive power. The focus should be on quality of movement and proper form rather than just conditioning.

Q: What exercises are recommended for building foundational strength?

Recommended exercises for building foundational strength include trap bar deadlifts, which are simple and effective, and other core lifts like squats and bench presses. These exercises should be performed with a focus on proper form to ensure safety and maximize strength gains. Unilateral exercises can also be included to address imbalances and enhance stability.

Q: How can mobility exercises benefit high school athletes?

Mobility exercises benefit high school athletes by enhancing joint stability, flexibility, and range of motion, which are crucial for preventing injuries. These exercises prepare the body for more intense physical activity, improve movement quality, and contribute to better athletic performance. Incorporating mobility work into a training routine helps athletes maintain overall physical health.

Q: Why is it important to focus on explosive power in football training?

Focusing on explosive power in football training is important because it directly impacts an athlete's ability to perform quick, powerful movements on the field, such as sprints, tackles, and jumps. Developing explosive power enhances overall performance, agility, and speed, which are critical for success in football. Incorporating drills that mimic on-field actions can improve this aspect.

Q: What should be prioritized in a high school football training program?

In a high school football training program, priority should be given to proper form, quality of movement, and addressing imbalances through unilateral training. Building a strong foundation with core lifts and incorporating mobility and on-field drills are also important. The focus should be on developing strength and explosive power that translates effectively to on-field performance.

Summary & Key Takeaways

• A structured workout routine for high school football players should begin with unilateral training to correct imbalances and build a strong foundation. This phase should last about a month to a month and a half before transitioning to more traditional strength training like five by five routines.

• Emphasizing proper form over increasing weight is crucial for young athletes to build strength that effectively translates to on-field performance. Coaches should ensure that athletes maintain good form to prevent injuries and maximize the benefits of their training.

• Incorporating mobility exercises and on-field drills alongside gym workouts enhances overall athletic performance. These components help athletes develop explosive power and agility, which are essential for football, while also maintaining joint health and preventing injuries.