Things You'll Need:
- Free weights
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Step 1
Perform general strength building exercises, such as sit-ups or crunches and push-ups, as part of your warm-up routine. These exercises are important for athletes in all sports, helping to ensure that they are loosened up and ready to play. Muscles that are tight are more prone to sports injuries than those that are warmed up properly.
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Step 2
Increase your arm strength by doing the crab walk. Sit on the floor with your hands on the floor behind you and push yourself up so that your bottom is no longer touching the floor. Propel yourself forward and backward, with only your hands and feet as sources of support.
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Step 3
Walk like a duck to improve your balance. Squat close to the floor with your knees bent. Walk using only the balls of your feet for balance, keeping your bottom near the floor as you move.
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Step 4
Run through a conditioning program of sprints two to three days a week. Sprint sets of intervals during the first two 2 days. Reserve the third day for plyometrics, such as jumping, throwing and agility drills.
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Step 5
Follow your workout program with weightlifting. USA Football's Health and Safety Center website provides sample weight-training schedules for football players to follow (see Resources below). The Web site also contains many articles on conditioning for football.









