Strength training in football

Strength training in football

 

For every sport, not just American football, every player requires strength, a lot of it, in order to perform well.

In soccer, you need to strengthen your legs to kick the ball effectively, in basketball, you will need some strength to catch the ball in case someone throws too hard because of how far the player is, in baseball, you need to hit the ball with the bat with a lot of force to stand a chance, especially depending the pitcher’s throws and in football, you will need it when tackling, defending, catching the ball, etc.

Cross Fit for Football
Cross Fit for Football

Some decades ago, strength training programs used to borrow exercises from body building for example, with the idea for players to get really big and strong, however, there wasn’t much focus on flexibility.

Fortunately, that’s different nowadays. Trainers like elite gym Quad City CrossFit have helped players develop the skills and movements that will actually be useful for performing well in football.

After all, football is a pretty versatile sport. Just like how strength is required, so does speed, coordination, fast reaction time, among others. When training, it should be focused only on the muscles that players will absolutely need when playing the sport, almost as if you’re already in a match.

Here are several ways in which strength training should be done to perform well when on the field:

  • Work the back. Most people ignore the back and focus on the front. Because of this, most players’ front part of their bodies is strong while their backs are weak. Though it is quite understandable why many ignore the back side, it is still preferable to train it since it can help you perform better, strengthening both sides will prove to be very helpful. One way you can train your back is by doing some pulling exercises.
  • Exercise your body as a system. Remember, your body has various different systems integrated into one to help you function effectively on any task you do. For example, when you run on the field, that is an integrated movement because you move both your arms and legs in a faster rate than walking in order to do such an action. When it’s training time, attempt to integrate different movements.
  • Train how you think you’ll play on the field. As it was previously mentioned, gain strength in ways that you know will be useful to play football. You can do some squats and lunges since you’re always on your feet in football, and you should also exercise in patterns, like for example, multidirectional lunges, instead of doing more simple motions. Remember, integrate different movements.
  • Build a strong core before anything. You have to work from the inside-out, strengthen your core before improving power, strength and speed. In fact, a lot of players get injured because they already try to build up strength on a pretty weak base or core. So, build up some lower body strength, you can begin doing so with squats and lunges, then, you gradually work your way up and so on.

Mirror Drills for Improving Visualization and Pitching Mechanics

Mechanics are very crucial in baseball. The mechanics involved in playing baseball can be simply compared to the choreography of a dancer. Baseball players have to refine their mechanics on a regular basis for optimal performance.

This applies in every aspect of baseball such as hitting mechanics, pitching mechanics, mental mechanics, and fielding mechanics. Since it is hardly possible to get at the peak of almost perfect mechanics, what you can do is continuing to immerse yourself in trying to get better every day.

Mirror Drills for Improving Visualization and Pitching Mechanics
Mirror Drills for Improving Visualization and Pitching Mechanics

 

Mirror Drills – What are they?   

Mirror drills used by pitchers are a type of drills used to improve pitching mechanics and the ability to assess game situations mentally. For the purposes of this exercise, you could just get a decent custom mirror from suppliers like Majestic Glass. Pitchers can be taught how they can do practices on mirror drills so as to have a visual perception of how they would be like when they find themselves in a situation full of pressure.

Most pitchers have ever been in such situations for uncountable times. Pitchers can also be taught how to visualize themselves in scenarios of full count, bottom of ninth, two outs, bases loaded, game seven and world series while facing a hitter.

This practice gets players into a playing zone mentally even though they are not there physically. Players, who hope to become stars in future, be it in school or MLB can use such visualization techniques.

 

Mirror Drills for Younger Guys

There are many young players, even those as old as 12, who have difficulties in understanding how to do pitching routines. Many younger players may not even know how to take signs from catchers or coming set in a uniform manner.

Their coaches may not be pointing out such issues. A good coach should spend 10 to 20 minutes going over how players take signs, come set and how to get in set positions. Such a drill is especially important to coach the younger players.

In the drill, the kids should start with positioning themselves while facing a mirror and do it like they are pitching into a mirror. First, the kids should be in a stretch position as if they are taking a sign. Secondly, they’re coming to set, an action of taking a sign and moving to a set position.

Finally, they’re in a set position such that they know how their hands, shoulders and feet placement are aligned. Most young players do not know how to maintain “come set” at different pitches. They tend to show inconsistency and this is mostly due to lack of confidence.

 

Using a Mirror to Practice Wind-up

Once you are in a set position, you will need going through the wind-up and lifting up your knee with balance.

A good coach should teach their pitchers how to wind-up with consistency as they lift their knee up to hip height or more, followed by setting down their foot. Once you master this, you can drive towards a mirror and land with a controlled and balanced position.

It is very crucial for pitchers to know where they land their foot and where the body is when landing. The importance of realizing this is to improve their timing.

Once your coach teaches you this, the next coaching session will tell whether you have improved or not. You can get used to it by doing mirror drills for some few times and staying focused.

Once you familiarize yourself with mirror drills, you can master your mechanics with simple repetition. Once done, you can visualize how to look back at hitters as they walk back to a dugout after striking them out.

 

Tips to improve your footwork and speed

Tips to improve your footwork and speed

As a football player, to effectively play, it requires strength, endurance, catching, throwing and, of course, speed.

There’s obviously a lot of running involved in football, after all, there are moments when a player is going to throw the ball really far, what do you do there?

Run of course. Run as fast as possible to be able to reach and catch the ball.

But to reach that kind of speed, you’ll need to specifically train on your footwork, so, here are some tips on which you can improve your speed and run faster than Forrest Gump:

  • Have a balanced exercise routine. It’s important to have a specific exercise routine so you can focus on your footwork. You should focus on exercises that help you work on speed training drills, dynamic explosive strength and maximum effort gym work. For this, you have to do it every week, but you must also constantly change the exercises, sets and reps as your body can adapt quite fast. After you feel that your body has adapted to the amount of sets of the exercise, increase the reps so that you continue to challenge your body and continue like that onwards.
  • Work your lower-body muscles. If you want to get faster, the most vital muscles that you have to work on are the glutes, lower back, obliques, hamstrings and abs. If you constantly exercise those muscles, you will increase your strength, which will also help you increase your speed when running.
  • Arm action. Obviously, you run with your feet and legs, but many people ignore the importance of the arms when sprinting. If you move your arms fast, so will your legs. Technically however, when running, the shoulders should be what you move while your hands and elbows are in a locked position. The arms should move in a semicircular way while bringing the hands from cheek to cheek to the rear of the hip.
  • Proper technique. Make sure you sprint correctly in order to be more efficient at it, and an excellent way to do it, is to learn the proper technique. Things such as drills, warm-up exercises and scrimmages and everything else that you do, you should always do them correctly and learn the actual technique in doing so.
  • Train fast. High-speed drills, that’s the way to go here. Obviously, if you want to get faster, then do some speed training, which includes explosive drills and short sprints. Running miles isn’t exactly speed training, focus on doing acceleration drills, weight lifting and short sprints.
  • Do jump training. Doing plyometrics, or jump training, is also important as it trains your muscles to “fire” rapidly. Another thing it helps your body to do is to absorb elastic energy and release it. Overall, jumping can enhance your speed.
  • Focus on all levels of speed. For this, you need a complete speed training program, which includes exercises focused on agility, coordination, speed, reaction and strength. You must train all of these aspects regularly, for that, you can do short sprints, weight lifting, as well as balance and reaction drills.

Train like that, and you’ll become a fast high school football player. But remember, know your limits, don’t over train either as you’ll just damage your body. You still need to train hard, but also give your body chance to recover.

The San Diego Chargers finished in San Diego

The San Diego Chargers finished in San Diego

As every football fan now knows, the San Diego Chargers, who’ve been playing their home games in that city at Qualcomm Stadium since 1961, will return to Los Angeles for the 2017 season, interestingly enough, just 1 year after LA Rams had moved back themselves from St. Louis.

The Chargers will now play their home games at the StubHub Center until the opening of the Los Angeles Stadium at Hollywood Park in 2020.

Until last Thursday, the team still practiced at “Chargers Park”. Until the end of June, most of the team’s business will continue at the Murphy Canyon Complex.

The news of the team’s departure has, of course, saddened, as well as angered, many fans, especially on social media. Some fans appeared to say goodbye to their favorite players, with the media available at the time to record the whole thing.

Philip Rivers, the quarterback, practiced with his team in San Diego for the last time before heading to Los Angeles. Needless to say, he was a bit sad for the departure.

Rivers said, “Sad is a little too strong.” “…But emotional.”

Such an event, the San Diego Chargers team moving out of the city that has been their home for the past 56 years, out of a community that has welcomed them and given them so much love, is almost analogous to when a teenager becomes a young adult and has to leave his parents’ home. Leaving behind the familiarity and love that the young adult has gotten all of his/her life so far and embarking on an uncertain and scary road ahead. The Chargers too embark on a long and uncertain road ahead to Los Angeles with new custom football uniforms and all.

The 13 banners that commemorate the Chargers’ AFL championship in 1963, its AFC title in 1994 and other achievements the team has gotten are still found on the top of the edifice above the balcony facing the practice fields of Chargers Park and, of course, will still remain there for a long time.

buy custom football uniform
Custom football uniforms

Of course, despite this departure, not all of the team’s players will feel the bitter sweetness of the situation. “I didn’t really get attached,” defensive tackle Brandon Mebane said. “I wasn’t here for a long period of time.”

And that’s the case for various other players. 18 of the 90 players at minicamp only spent more than 2 seasons as San Diego Chargers and just 5 current Chargers arrived before 2012.

Only Philip Rivers and Antonio Gates have been in San Diego for more than 7 years.

Everyone else is also ready or getting ready to leave. The second floor at Chargers Park is half empty, the marketing and community relations already left since the beginning of May, the small building where the digital media department was located might already be dismantled and accounting and public relations will start leaving soon.

The team had more than 100 employees, without counting players and coaches, and a little more than half are already moving away.

A member of The Chargers’ PR staff however, Scott Yoffe, is staying in San Diego since the city is home to his family now.

What’s the next thing the team will do after they move to Los Angeles? The start of training camp at Orange Coast College and then the season opener and finally, the LA Chargers’ first game at the StubHub Center.

80 or so miles north of San Diego, the future home of the LA Chargers is located, Susan Street in Costa Mesa. Still under construction, but won’t be too long until the team can call this place “home”.

 

 

 

 

Tips to improve your footwork and speed

As a football player, to effectively play, it requires strength, endurance, catching, throwing and, of course, speed.

There’s obviously a lot of running involved in football, after all, there are moments when a player is going to throw the ball really far, what do you do there?

Run of course. Run as fast as possible to be able to reach and catch the ball.

Improve your football game with custom football jerseys

But to reach that kind of speed, you’ll need to specifically train on your footwork, so, here are some tips on which you can improve your speed and run faster than Forrest Gump:

  • Have a balanced exercise routine. It’s important to have a specific exercise routine so you can focus on your footwork. You should focus on exercises that help you work on speed training drills, dynamic explosive strength and maximum effort gym work. For this, you have to do it every week, but you must also constantly change the exercises, sets and reps as your body can adapt quite fast. After you feel that your body has adapted to the amount of sets of the exercise, increase the reps so that you continue to challenge your body and continue like that onwards.
  • Work your lower-body muscles. If you want to get faster, the most vital muscles that you have to work on are the glutes, lower back, obliques, hamstrings and abs. If you constantly exercise those muscles, you will increase your strength, which will also help you increase your speed when running.
  • Arm action. Obviously, you run with your feet and legs, but many people ignore the importance of the arms when sprinting. If you move your arms fast, so will your legs. Technically however, when running, the shoulders should be what you move while your hands and elbows are in a locked position. The arms should move in a semicircular way while bringing the hands from cheek to cheek to the rear of the hip.
  • Proper technique. Make sure you sprint correctly in order to be more efficient at it, and an excellent way to do it, is to learn the proper technique. Things such as drills, warm-up exercises and scrimmages and everything else that you do, you should always do them correctly and learn the actual technique in doing so.
  • Train fast. High-speed drills, that’s the way to go here. Obviously, if you want to get faster, then do some speed training, which includes explosive drills and short sprints. Running miles isn’t exactly speed training, focus on doing acceleration drills, weight lifting and short sprints.
  • Do jump training. Doing plyometrics, or jump training, is also important as it trains your muscles to “fire” rapidly. Another thing it helps your body to do is to absorb elastic energy and release it. Overall, jumping can enhance your speed.
  • Focus on all levels of speed. For this, you need a complete speed training program, which includes exercises focused on agility, coordination, speed, reaction and strength. You must train all of these aspects regularly, for that, you can do short sprints, weight lifting, as well as balance and reaction drills.

Train like that, and you’ll become a fast football player. But remember, know your limits, don’t over train either as you’ll just damage your body. You still need to train hard, but also give your body chance to recover.

5 Inspirational Quotes From Legendary Coaches

Inspire Your Team With These 5 Quotes From Legendary Coaches

You’ve seen it a hundred times. It’s halftime, and the home team is losing by double the score. Athletes hang their heads in the locker room; morale is low. Suddenly, a determined coach barges into the room and surveys his team. We all know what comes next: a speech to end all speeches. Whether it be on the field, in a post-game press conference, or in the locker room, the words of a wise coach can inspire athletes for generations to come.

Here at The Uniform Store, we understand how challenging and rewarding it is to be a coach. Since you’re always looking for ways to keep your team motivated, we thought we would share five of our favorite quotes from a few legendary coaches. After you get your team looking and feeling great in our custom sports uniforms, galvanize them to win the game with a few of these inspiring words.

1. “Every boo on the road is a cheer” – Scotty Bowman

Scotty-bowman-quote

2. “I’ve learned that something constructive comes from every defeat.” – Tom Landry

tom-landry-quote

3. “I think part of being a good coach is knowing how to extract the best from different people.” – Hope Powell

hope-powell-quotes
Photo via PFA

4. “Good things happen to those who hustle.” – Chuck Noll

chuck-noll-quote

5. “Concentrate on what will produce results rather than on the results, the process rather than the prize.”

chuck-noll-quote

College football stars of 2016 #3: Mike Weber

mike-weber-ohio-state

What a great start Mike Weber has made to his college football career. 351 yards in just three games is an impressive return for the Ohio State running back. So far Weber has shown himself to be an excellent between-the-tackles runner, but it’s surely only a matter of time before Weber makes some serious match-winning plays.

Weber will also benefit from playing alongside the excellent J.T.Barrett . They are sure to wreak some havoc for the rest of the season.

When Weber was named the starting running back he wasn’t actually the first to know. The assistant coach actually called his parents first! If Weber continues on this road, there are sure to be many more proud moments in this young man’s career.

mike-weber-ohio-state

College football stars of 2016 #2: SoSo Jamabo

soso jamabo

SoSo Jamabo To Make Big Step Up In 2016

SoSo Jamabo has already attracted a lot of attention across college football, and is sure to grow even more this term. The former Piano West man teamed up with Josh Rosen to give UCLA the best signee combo of running back / quarterback last season, with Jamabo averaging 6.1 yards per carry as a freshman.

Jamabo is a fine all-rounder too. He possesses really good hands and has a real slippery style that makes it difficult for defenses to lay a hand on him. He rushed for a total of 461 yards last season, scoring four touchdowns along the way.

With Paul Perkins departing to the New York Giants, this is the time for Jamabo to really step up and make the grade, and he seems to have everything in the locker to suggest that he will be up to it when the time comes.

soso jamabo UCLA

College football stars of 2016 #1: Tony Brooks James

college football tony brooks james

Tony Brooks-James is one of the hottest prospects in college football as well as being a highly distinguished athlete. A fast running back is nothing unusual but this guy is seriously fast, having run the 100m in 10.5 seconds.

Originally hailing from Gainesville in Florida, Brooks-James pitched up at Oregon and is about to begin his third season for the Ducks. The staff at Oregon are tipping him for very big things this season.

Many have been impressed with the fact that Brooks-James chose to join Oregon at a time when they had a lot of quality running backs. He’s impressed as a cutback runner, cornerback and he’s been touted as a potential star in the defensive secondary too.

This man’s some all-rounder, that’s for sure.

college football uniforms tony brooks james

Youth Football Safety: How To Play The Position 2016

Youth football safety

The safeties are basically the last line of defense. There was a time when most of their work was simply stopping runners, but the modern game sees the safety placing more emphasis on reading/intercepting the quarterback’s passes, in the same way a cornerback would.

There are two safety positions on the football field; the “strong safety” and the “free safety”. The strong safety is on the “strong side” of the offense, normally lining up to cover the opposition tight end. He plays closer to the line than the free safety and is first and foremost responsible for stopping the opposition running the ball. He also needs to watch out for a fullback or running back looking to receive passes in the backfield.

 

 

The free safety needs to be faster than the strong safety in order to be able to react to whichever play the offense calls. If there is a passing play then the free safety must get as close as possible to the receiver when they get the ball. They’re in a constant game of cat and mouse with the quarterback, who will do his best to deceive the safety. The quarterback may look in a different direction to where he intends to throw, or he may fake a throw in order to throw the free safety off the scent. If the quarterback steps out of the pocket, it’s up to the free safety to cover it too.

There’s a big incentive on safeties to deliver massive hits and put opposing players out of the game. Because of their position in the field they often have a fair amount of yards to run before making the hit, so the offenses need to brace themselves when they see a safety hurtling towards them.

Deliver those knockout hits with our fully customizable football uniforms.