Athletes’ training routines are on a whole different level, but unless you’re aiming for next year’s NFL combine, they’re not something you need to worry about. That said, it can still be fun to channel your inner athlete in the gym. And since it’s NFL season, here’s a football-inspired strength workout for you to try.
I spoke to NASM-certified trainer and football coach Kendal Fitzgerald to find out what kind of moves football players rely on to perform at their best. A former football player himself and now a coach who trains football athletes for a living, he has put together a football-inspired workout that doesn’t require pads, but you will need access to some gym equipment.
What is the workout?
It consists of eight exercises in total, and as I mentioned above, it’s one to take with you to the gym since it calls for a weight plate, cable machine, long resistance band and some dumbbells.
If you don’t have access to all of that, you can stick to the dumbbell and band moves and adapt the others, though it won’t feel quite the same. If you’re thinking about building a home setup, here are Tom's Guide's recommendations for the best adjustable dumbbells and best resistance bands.
Underneath, you’ll find demonstrations and instructions for each exercise, along with tips on why they matter for football, so you can check your form and then channel your inner player when you try it for yourself.
Dumbbell Chest Press (3 sets x 10 reps)
- Lie flat on a bench and raise the dumbbells over your chest.
- As you lower the dumbbells, make sure your wrists are straight and bend your elbows at a 90-degree angle.
- When your arms are at a 90-degree angle, press the weights back up above your chest.
- This is a great exercise to strengthen the chest, shoulders, and core muscles in your body. Part of being a good football player is having upper-body strength to help push other players.
Band Face Pulls (3 sets x 8 reps)
- Secure a resistance band to a stable anchor point (like a squat rack or TRX station) in the gym.
- Place your hands inside the band. Bending your elbows at a 90-degree angle, pull the band to the crown of your nose.
- Having balance and control is another important aspect of being a good football player. Along with being able to push people around, you have to be able to absorb the hit as well. Having a strong posterior can help with both taking and delivering a push.
Dumbbell Seated Shoulder Press (3 sets x 12 reps)
- Sit down on a flat bench.
- Raise both dumbbells above the shoulders.
- As you lower the dumbbells, bend your elbows at a 90-degree angle. Once your arms are at a 90-degree angle, or when the dumbbells are at the top of your ears, raise the dumbbells above your shoulders.
- Key positions on the football field require shoulder stability and strength. Shoulder presses increase those attributes. Being able to throw the ball a far distance requires the strength of multiple muscle groups. Shoulder strength is the main component. Shoulder presses help multiple muscle groups in the shoulder area, which can help prevent injuries on the football field.
Single Arm Dumbbell Back Row (3 sets x 8 reps each arm)
- Bend over on a flat bench. Have your left hand and left knee on the bench. Your right hand is going to hold the dumbbell on the bench.
- Make sure your back is flat, then row the dumbbell up to your chest. Once all eight repetitions are completed, switch arms.
- Being equally strong in both arms is a huge flex! We want to be able to balance throughout our entire body. It is a huge benefit when we can accomplish our strength goals with both our dominant side and non-dominant side. Part of being a great athlete is not having a weakness in any part of your game. Let these unilateral exercises help you increase strength in areas that need improvement.
Plate Waterfalls (3 sets x 8 reps)
- Grab a 10lb or a 25lb weighted plate.
- While standing, place the weight in front of your waist.
- Raise the plate above your head, keeping your arms slightly bent. Then lower it back down in front of your waist.
- A person's core is the determining factor in how strong a person can really become. There are a lot of movements that can help unlock a person's full strength potential. A lot of movements on the football field require athletes to make explosive moves in awkward positions. The strength in a person's core can make that movement possible.
Cable Triceps Extensions (3 sets x 15 reps)
- Attach a rope to a cable tower.
- Form a 90-degree angle with your arms while holding the rope, then pull down and straighten your arms.
- Triceps are a part of that 1% of the body that can truly help someone's upper body strength. Football players really pride themselves on their arms for their grip strength when they are making tackles. The rope attachment helps target forearm strength, which helps with their grip strength.
Cable Bicep Curls (3 sets x 15 reps)
- Attach a rope attachment to a cable tower.
- While your arms are straight, grab the attachment in the middle.
- Bend your elbows and curl the attachment to form a 90-degree angle.
- Having strong biceps makes life a lot easier when players make tackles, blocks, throws, and catches. A lot of "pull" exercises help increase the success of other exercises. Exercises that include rowing and pull-ups get easier over time with strong biceps
Body Weight Sit-ups (4 sets x 25 reps)
- Lie flat on the ground with your feet underneath something sturdy. Have your knees slightly bent and sit up
- This is another exercise to help build a strong foundation in the core. A lot of football players get hit in different areas, including the stomach. Having strong abs can help reduce that pain.
What are the benefits?
This 8-move workout takes its cues from football training, where cardio and skill drills tend to dominate, but here the focus is purely on strength. It's all about the kind of muscle, power and grit that athletes rely on on the field. Forget endless sprints or complex footwork today. This routine uses presses, pulls and core work to leave you feeling solid and explosive.
As a whole, it builds the strength and stability footballers need to dominate physical battles on the pitch. You develop powerful arms for shielding the ball, strong shoulders for tackles and aerial maneuvers, and a resilient core that helps with balance, quick direction changes, and absorbing impact.
When you train multiple upper-body and core muscles together, you enhance the kind of explosive power that makes sprinting, jumping, and physical duels feel easier and more controlled.
Who says you need the pitch to train like a pro?
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