Off-Season Football Conditioning: Bear Crawls, Crab Walks & Back Peddles

Video Transcript

"Off season training for football. Working outdoors with bear crawls and sprints. We are working a combination set right now where we are working bear crawls, which Jonesy is demonstrating right now for bear crawls. He has his legs straight which helps strengthen, helps to stretch out his hamstrings. So we are going to bear crawl ten yards and then we are going to turn around and sprint ten yards back. You can vary the distance in your program, you can bear crawl ten yards and then sprint twenty yards, thirty yards, or forty yards. So we want to do ten repetitions of this, so ten times across with the bear crawls, and as soon as you hit your mark, turn around, sprint, dig into the ground, kick yourself all the way through. So that is going to be the combination of bear crawls and sprints, and then next we are going to do a combination of crab walks and back peddles. Okay, off season training for football, outdoor conditioning. Right now we are going to do another super set we are going to work crab walks as Jonesy is demonstrating right now, and back peddle sprints. What he is working with with the crab walks is he is trying to keep his hips up as high as he can, and as soon as he gets to his marker he is just going to back peddle through. So when you are working with the bear crawl you really want to try to keep your hips up as high as you can, and keep working forward. It is really good to help strengthen stability through the back of your shoulders. And also it really helps fire up your glutes and get your glutes involved so when you are going to be sprinting later on, that they are already warmed up for that sprint. And again, we want to work ten repetitions of this, as he is walking he is going to be pressing into his heels, pushing himself forward using his shoulder blades, squeezing his shoulder blades together to help propel a force across, keeping his hips up as high as he can. Then once he gets to the edge, he is going to lower his hips and back peddle all the way back. That is the crab walk and also the back peddles, next we are going to move onto lateral shuffles."