• Every flag or tackle football player, from the recreational to the professional, understands the importance of training for their sport. It is not hard to convince these athletes that they need to be stronger and most are looking for ways to get bigger. They seek to be the strongest, fastest athlete so that they can excel in the sport. It seems obvious to train all the large muscle groups since the sport demands that the entire body be used during activity. Every football player can be seen bench pressing and squatting. The focus is often not only on these muscles, but also on the muscles that will improve their physique. Football players get so caught up in the old school way of training that they fail to reach their potential since the training does not address all of the necessary muscle groups in the necessary fashion. There is definately a time when working on the large muscle groups is necessary. This training usually takes place in a 3 to 5 day split of rotating body parts. Smart athletes will include times of strength specific training, power training, agility training, and maintenance training. The best training programs also work on muscle imbalances and areas of weakness or areas prone to injury. It is arguably more important to train muscles that are not often used so that a balance can be attained.
  

• Increase Your Hip Flexor and Groin Strength

• In addition to squats, leg curls, and leg extensions, football players need to address their hip flexor and groin strength. The hip flexors are used to get into a three point stance and to initiate the crouch needed for good tackling position. The groin muscles are also used in the aforementioned positions as well as when the athlete changes directions (quarterback scrambling, corner back turning around for the ball, guard pulling to block). These are muscles that can fatigue easy and are prone to injury. It is wise to strengthen these with lunges (forward, backward, angled), and even the abduction/adduction machine found at most gyms. Ankle weights can be used while performing high knees and cariocas. Squeezing a medicine ball between the knees while performing squats and applying resistance with an exercise band/tube while jogging in place or doing cutting moves will stregthen the muscles too. Bringing the feet out farther than shoulder width and pointing the toes out while squatting will also activate the necessary muscles. Care must be taken to not overwork the muscles and little weight is needed for full activation.
  

• Strengthen Your Collision Muscles

• Neck and upper trapezius exercises should be included since this region is involved with almost every collision that is made. A strong neck and upper back means that the head is better supported and they decrease the chance of injury. These muscles provide a support structure for the vertebra and spine. Weights can be added to head harnesses to help build strength. The resistance can also come in the form of a teammate applying pressure with their hands as the athlete moves the head/neck in all directions. Shrugs and overhead presses help to develop upper back/trap strength. As with the groin and hip flexor exercises, the neck muscles do not need a lot of resistance to be properly trained.

Don't Forget to Train Your Core
Too few football players train their core and fail to realize how much effort this region must exert during their sport. The core provides a solid base for other movements to occur and for the transfer of power to be initiated. Whether a big lineman, or a skinny receiver, core work will be beneficial to all. The idea is to activate these muscles during activity, not to try to develop six pack abs.Core training should include both the abdominals and the lower back. Crunches, back extensions, and quadrupeds are all great for this region. Front and side planks as well as physio-ball exercises should be included too. Several exercises can be borrowed from Pilates training to target this area.

Stretch to Prevent Injury
Stretching is the last component that is usually overlooked by most football players. An athlete that is not flexible is more likely to strain a muscle, and is also likely to be less agile. A regular stretching routine needs to include the whole body, but particular attention needs to be given to the neck, pecs, calves, and hamstrings. The neck takes a lot of abuse and has to bear the burden of additional weight from a helmet. As with many sports, football players 1. are often crouched forward, and 2. regularly lift weight for their chest. This combination leads to shortening of the chest muscles and thus creates (with under-trained back muscles) an imbalance that may lead to injury, pain in the shoulders, and a loss of range of motion. Tight calves are often the culprit in shin splints and foot/plantar fascia pain so they need to be stretched. Football players' hamstrings are notoriously tight and thus can strain or can be a contributing factor in lower back pain.

A team does not score with the running back alone, and a solid defense is necessary to get a win in a game. The athlete must look at their body like a team of muscles, not just individual units. Balance needs to be created so that tight muscles are stretched, weak muscles are strengthened, and often used muscles are maintained. The training program needs to address these needs in order to have a successful season where the athlete remains injury free and playing at their best.