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Strength Training Like an NFL Athlete

Strength is a fundamental component of NFL training. Whether you’re a quarterback needing arm strength or a lineman battling in the trenches, raw power and functional strength are non-negotiable. NFL athletes don’t just lift for size; they focus on explosive strength to enhance their performance on the field.

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What Is The Strength Training Program of NFL Athletes?

NFL athletes follow structured strength programs tailored to their specific positions and the demands of the game. These programs emphasize functional strength, meaning the exercises mimic the movements players perform on the field. For example, linemen need strong legs and a powerful core to hold their ground, while wide receivers focus on upper body strength for catching passes and shrugging off tackles.

Core Exercises in NFL Strength Training:

1. Squats: Build lower body power for sprinting, jumping, and tackling.
2. Deadlifts: Strengthen the posterior chain (hamstrings, glutes, lower back), crucial for acceleration and stability.
3. Bench Press: Develops upper body strength, particularly for offensive and defensive linemen who need to push opponents away.
4. Power Cleans: A favorite of NFL athletes, this exercise enhances explosive strength, mimicking the quick bursts required in football.
5. Overhead Press: Works the shoulders and triceps, which are essential for blocking and tackling.

These compound exercises target multiple muscle groups and are often performed with heavy weights to build maximum strength. NFL athletes typically lift 3-4 times per week during the off-season, focusing on both strength and power development.

Sample Strength Workout:

• Squat: 4 sets of 6 reps
• Deadlift: 4 sets of 5 reps
• Bench Press: 4 sets of 6 reps
• Power Clean: 3 sets of 5 reps
• Overhead Press: 4 sets of 8 reps

This routine covers the major muscle groups while focusing on exercises that directly transfer to on-field performance.

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How to Build Explosive Power for Football?

Explosiveness is a key attribute for NFL athletes, and building it requires a specific set of exercises that blend strength with speed. Explosive power allows players to accelerate quickly, leap higher, and change direction on a dime. The goal of explosive training is to recruit fast-twitch muscle fibers, which are responsible for powerful, short bursts of activity.

Key Exercises for Explosive Power:

• Box Jumps: Improve vertical leap and explosive leg power.
• Power Cleans: Train the whole body to move quickly and powerfully.
• Kettlebell Swings: Strengthen the hips and glutes while teaching the body to generate force efficiently.
• Plyometric Push-Ups: Help develop upper body explosiveness by mimicking the force needed for blocking and tackling.

Explosive training involves high-intensity efforts with longer rest periods to allow full recovery between sets. This ensures that each repetition is performed with maximal effort, which is essential for building power.

Pro Tip: NFL athletes often incorporate resistance-based speed training, such as using parachutes or weighted sleds to improve acceleration and explosiveness. These tools help them build the power needed for sprinting down the field or making a quick, game-changing move.

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Upper Body vs. Lower Body Workouts

In the NFL, balance between upper and lower body strength is crucial. Linemen need powerful legs to drive opponents off the line of scrimmage, while wide receivers and running backs need upper body strength to break tackles and shield the ball. Focusing on both areas ensures that athletes develop functional strength that supports their overall game.

Upper Body Focus:

• Bench Press: Essential for building pushing strength.
• Rows: Important for back and shoulder development, aiding in pulling and tackling.
• Overhead Press: Builds shoulder stability and strength, helping with blocking.
• Dips: Strengthens triceps and chest for pushing movements.

Lower Body Focus:

• Squats: Fundamental for developing leg strength and power.
• Lunges: Improve unilateral leg strength and stability.
• Deadlifts: Target hamstrings, glutes, and lower back, crucial for generating power during sprints and tackles.
• Step-Ups: A functional movement that strengthens the legs and improves balance.

Training Tip: NFL athletes often focus on functional compound movements rather than isolated exercises. This means their workouts involve full-body exercises that require stabilization and coordination, leading to more efficient movement patterns on the field.

A balanced workout program ensures that no muscle group is neglected, helping prevent injuries and building the all-around strength required to handle the physical demands of NFL play.

Speed and Agility Training for NFL Athletes

Speed and agility are two of the most vital attributes for an NFL athlete. While strength can help win battles in the trenches, speed and agility make the difference between a touchdown and a missed opportunity. Training for speed involves not only running fast but also accelerating quickly, maintaining top speed, and changing directions swiftly.

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Why Are Speed and Agility Crucial for NFL Players?

Speed and agility are the foundation of most skill positions in football. Wide receivers need blazing speed to outrun defenders, while cornerbacks rely on quick changes in direction to stay with their opponents. Even linemen benefit from agility, as it allows them to react to opposing players’ movements.

Here’s why these two attributes matter:

• Speed: For players in positions like wide receiver, running back, and defensive back, straight-line speed is crucial for breaking away from defenders. The ability to accelerate quickly and hit top speed in just a few steps can give a player the edge they need to win a footrace down the field.
• Agility: NFL athletes need to be agile to react to sudden changes on the field. Agility enables players to evade tackles, make sharp cuts, and adjust quickly to an opponent’s movements. This combination of quickness and control is especially important for positions like running back and defensive back, where a single missed step can make or break a play.

Agility is also critical for avoiding injuries, as it allows players to make adjustments mid-play that help them avoid awkward or dangerous movements. Developing both speed and agility ensures that athletes are not just fast in a straight line but can change directions rapidly and with control.

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How to Improve Your Speed?

NFL athletes train to improve both their acceleration (how quickly they can reach top speed) and their top-end speed (the fastest they can run). These skills are developed through specific drills and techniques that train the body to move more efficiently and powerfully.

Here are some key methods NFL athletes use to build speed:

1. Sprinting Drills: NFL players regularly perform sprints of varying distances, focusing on improving both their acceleration and their ability to maintain speed over longer distances. For example:
   • 40-yard dash: A standard measurement for speed in the NFL.
   • 10-yard sprints: Focus on explosive starts and quick acceleration.
   • 100-yard sprints: Develop endurance at top speed.
2. Resistance Training: To improve acceleration, NFL athletes often use resistance during sprinting exercises. Tools like parachutes or weighted sleds add drag, forcing the athlete to generate more power to overcome the resistance. This increases the ability to explode off the line during games.
3. Hill Sprints: Sprinting uphill requires more force production from the legs, enhancing strength and power. This translates directly into faster acceleration on flat surfaces.
4. Form and Mechanics Training: Proper running mechanics can make a significant difference in speed. NFL athletes focus on improving their stride length, arm movement, and posture to ensure they’re running as efficiently as possible.
5. Strength Training for Speed: Speed comes from the ability to generate force quickly. Exercises like deadlifts, power cleans, and squats build the strength needed for faster running. Stronger legs mean more powerful strides, which directly improves speed.

Example Drill: NFL players may run 40-yard sprints with 1-2 minutes of rest between each attempt, focusing on maximal effort during each sprint to simulate game conditions.

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Agility Drills You Can Do Like an NFL Player

Agility drills are designed to improve an athlete’s ability to change direction quickly, maintain balance, and stay light on their feet. These drills are often incorporated into football practices and are essential for players who need to react swiftly to changing game situations.

Here are some of the most popular agility drills used by NFL athletes:

1. Cone Drills:
   • Three-Cone Drill: This drill, often used in the NFL Combine, involves weaving around cones in a set pattern. It improves lateral movement and change of direction speed.
   • 5-10-5 Drill: Also called the shuttle run, this drill enhances lateral quickness by having players sprint 5 yards in one direction, 10 yards in the opposite, and then 5 yards back.
2. Ladder Drills:
   • Agility ladders are used to improve footwork and coordination. Athletes step in and out of the ladder’s rungs as quickly as possible, focusing on precise and controlled foot movements.
   • Variations like single-leg hops, in-and-out steps, and carioca patterns challenge different aspects of foot speed and coordination.
3. Shuttle Runs:
   • Shuttle drills involve sprinting between two markers, focusing on rapid acceleration and deceleration. They help train the body to stop and change directions quickly, which is crucial for defensive players and receivers.
4. T-Drill:
   • This drill works on lateral and backward movement, essential for cornerbacks and safeties. Players sprint forward, shuffle side-to-side, and backpedal through a course shaped like the letter “T.”
5. Reaction Drills:
   • These drills require players to react to unpredictable cues, such as a coach’s whistle or visual stimulus. This improves the athlete’s ability to change direction based on the game’s demands.

Pro Tip: Agility training focuses on quick bursts of movement, so it’s essential to include exercises that mimic game scenarios. NFL players often incorporate sport-specific drills that simulate their position on the field. This helps transfer agility gains directly to their performance in real games.