Leg training is essential for football players who want to improve their performance. Leg muscles that are strong can help players with certain skills in a variety of ways. Footballer players work on their legs for a variety of reasons, including overpowering opponents, bursts of acceleration jumping high to catch passes, long passes, field goal kicks for kickers, agility and balance when juking, breaking tackles, and injury prevention.
If you consider a lineman’s ability to push through another 350-pound man, exhibiting remarkable balance, agility, and strength in his lower body to explode through opponents and avoid attempted tackles, you can see the benefits of leg workouts. Football players can lift weights with their legs several hundred pounds heavier than themselves, which is a necessary movement needed to improve their game in all positions.
Benefits Of Explosive Workouts
Before we move to the benefits of explosive workouts, it is essential for you to understand what exactly explosiveness is? In a way, it is the ability to deliver maximum force in the shortest amount of time. Sprinting, jumping, hopping, leaping, bounding, punching, throwing, kicking, cutting, juking, diving are some of the explosive exercises.
Power is often used interchangeably with explosiveness. While the two are intertwined, power is the outcome of explosive strength. If you want to be powerful, you’ll want to work on explosiveness. With this in mind, let’s discuss the benefits of explosive workouts:
Fat loss is the most significant advantage of explosiveness. Fat loss is a typical training objective for many people. Due to inefficiency, adding new movements (especially explosive ones) increases metabolic demand. Who knew that being ineffective at anything might be good for your game? Thus, if you have put on some extra kilos, you don’t need to worry. Just focus on explosive workouts.
Explosive motions increase muscle fiber recruitment. To put it simply, the more muscle fibers you stimulate during training, the more fibers you can exhaust when training, resulting in increased muscular size and strength.
It’s no secret that any activity that necessitates both strength and quickness can rapidly lead to exhaustion. Incorporating these workouts into your routine will result in metabolic adaptations, providing you greater energy between sessions and throughout your day.
Improves Your Athleticism
Intramuscular coordination, not strength, speed, or even willpower, is what distinguishes exceptional athletes from the rest. Fortunately, explosive motions can be used to establish coordinated firing of motor units within a single movement.
Improves Central Nervous System Function
Explosive and reactive actions employ a higher number of motor units, making the mind more aware and concentrated, so you can utilize them to boost your alertness before doing something explosive, rapid, or requiring maximum attention. As a result, your reaction time is sharpened, helping you to react faster to avoid tripping, falling, and other mishaps.
What are the Benefits of Compound Lifts For Football
Exercises that engage numerous muscle groups at the same time are known as compound exercises. Compound lifts or exercises are commonly used in rehabilitation programs as well. They are helpful to heal injuries when a specific part of the body requires special treatment. Below are the benefits that make compound exercises worth:
Stimulate Multiple Muscle Groups at once
Compound workouts are effective since they engage multiple muscle groups at once. If you the most out of your workout, you should concentrate on compound exercises. It has been revealed that the compound exercise regimen was far more effective in strengthening large groups of muscles.
Results In Lean Muscle
Compound exercises use more muscle groups, allowing you to lift a higher load while increasing muscle growth and strength. The greater the load, the greater the gain in muscle mass you will see. Compound exercises break down muscles and cause the body to release additional hormones.
Improves Balance And Coordination
Many complex exercises include core muscles that act as stabilizers and aid with balance and stability. You should work on strengthening the core muscles if you want to improve your balance and coordination. Compound exercises also necessitate contracting the core in order to keep the body stable while completing the activity.
Burns More Calories
Exercises involving several muscle groups necessitate more oxygen and energy to meet the physical demands. This means that during compound activities, the body expends more energy. More calories are burned when you use more energy. And more calories burnt translates to an increased ability to shed weight and reduce body fat.
Examples of Some Compound and Explosive Lifts and What Muscles They Work
Compound exercises include several muscle groups such as glutes, calves, quadriceps, etc. All these muscles play a significant role for a footballer. So, if you want to strengthen the muscles, make sure to include compound exercises in your daily workout. Compound exercises combine two workouts into one action, allowing you to target even more muscles (for example, a lunge with a bicep curl). Here are some examples of compound exercises:
- Bench press
- Lying pullover
On the other hand, explosive lifts include the muscles of calves, the entire back (the muscles which are responsible for making you faster and stronger for football), glutes, and hamstrings. The majority of this workout consists of exercises that build potential muscle strength along with some lightweight training that will help you improve quickness. Some of the standard explosive exercises that use large muscle movements are as follows:
- Power clean
- Weighted/unweighted vertical jumps
- Heavy ball throws/hill sprinting
- Smaller muscle exercises i.e., bench presses or push-ups
- Box squats
- Clean and jerk
- Box front squats
- Side lunges
- Dumbbell incline
How Many Exercises Should You Perform In Each Workout?
Three to four exercises are recommended for every workout session. If you choose the right exercises and train them with enough volume and intensity, you’ll be able to achieve significant progress. Every workout should include at least 15 total repetitions of each exercise. Concentrating on only 3-4 exercises per day is key since it pushes you to concentrate on the important things. Many training routines contain far too many exercises, which can quickly become ineffective.
How DiamondFit Performance Can Help
Strong legs are vital for almost every sport, and football is no different. It is true that football players naturally create a strong lower body as they play, but if you lack strength in your legs, then you can consider including compound and explosive exercises in your workout. If you are in need of guidance for your workouts, here at DiamondFit Performance in Raleigh, we have helped many athletes strengthen their legs to improve their game. If you would like to be part of a consistent training routine to improve your performance on the football field, fill out the contact form below with any questions you have about our program.
Ready to take the first step towards success? Contact us today!
Contact DiamondFit Performance
Ready to take the first step towards success? Contact us today!