Why Accumulation Matters

Accumulation training is the bedrock of athletic development. Gradually increasing your training volume and intensity stimulates your body to adapt and grow stronger. Also, you enhance your force production. This enhanced strength translates directly to improved speed, power, and overall athleticism on the field.

Key Principles of Off-Season Accumulation

1. Prioritize Strength Training: Make compound lifts like squats, deadlifts, bench presses, and overhead presses the cornerstone of your program. These exercises develop multiple muscle groups and stimulate overall strength gains.
2. Progressive Overload: Gradually increase the weight, sets, or reps of your exercises over time. This forces your body to adapt to the increasing demands, leading to continuous progress.
3. Adequate Recovery: Rest is essential for muscle growth and repair. Ensure you get enough sleep, prioritize proper nutrition, and incorporate active recovery methods like stretching and foam rolling.

Sample Off-Season Accumulation Program

Monday: Lower Body Strength

• Squats: 3 sets of 5-8 reps
• Deadlifts: 3 sets of 3-5 reps
• Lunges: 3 sets of 8-12 reps per leg
• Hamstring Curls: 3 sets of 10-12 reps
• Calf Raises: 3 sets of 15-20 reps

Tuesday: Upper Body Strength

• Rows: 3 sets of 5-8 reps
• Bench Press or Dips: 3 sets of 5-8 reps
• Pull-Ups/Lat Pulldowns: 3 sets to 5-8 reps
• Overhead Press: 3 sets of 5-8 reps
• Bicep Curls: 3 sets of 8-10 reps
• Tricep Extensions: 3 sets of 8-10 reps

Wednesday: Active Recovery

• Light cardio, mobility work

Thursday: Lower Body Power

• Box Jumps: 3 sets of 5-8 reps
• Power Cleans: 3 sets of 3-5 reps
• Nordic Hip Bridge- Isometric Holds for 10 seconds at 85-90% effort.
• Kettlebell Swings: 3 sets of 10-15 reps

Friday: Upper Body Power

• Medicine Ball Throws and slams: 3 sets of 5-8 reps.
• Weighted Dip Holds- The bottom first hold isometrically for 10 seconds, then the top for 10 at 85-90% effort.
• Plyometric Push-Ups: 3 sets to failure.
• Reverse Sled Power Pulls- 5-8 reps.

Weekend: Rest and Recovery

Important Considerations:

• Nutrition: Consume a balanced diet with protein to rebuild and complex carbohydrates and healthy fats for sustainable energy.
• Hydration: Stay hydrated throughout the day to optimize performance and recovery.
• Listen to Your Body: Don’t push through pain or fatigue. This is accumulation, not about pushing hard yet. Go for volume, not fatigue, in your workouts to prevent injuries.

The Benefits of Slow Eccentric Training and Isometric Holds for Strength Building

You can also try to incorporate this type of training into your off-season program.

Slow eccentric training and isometric holds are powerful techniques that can significantly enhance strength development.

Eccentric Training Defined

Eccentric training emphasizes the lengthening phase of a muscle contraction, also known as the “negative” phase. This is the portion of the exercise where the muscle stretches under tension, such as when lowering the weight during a deadlift. The eccentric phase dictates how fast your concentric motion will be.

Benefits of Slow Eccentric Training

1. Increased Muscle Damage

Eccentric contractions cause more micro-tears in the muscle fibers compared to concentric contractions (muscle shortening). This greater degree of muscle damage stimulates more significant muscle repair and growth during recovery, leading to increased strength and hypertrophy.

2. Greater Time Under Tension

Performing slow eccentric movements increases the total time the muscle is under tension. This extended time under tension enhances muscle flexibility and strength by forcing the muscles to work harder and adapt to prolonged periods of stress. It is all about the proprioceptors to get stronger.

3. Enhanced Neural Adaptations

Slow eccentric training improves neuromuscular efficiency. It enhances the nervous system’s ability to recruit more muscle fibers and improves the synchronization of muscle contractions, which is crucial for building strength.

4. Improved Control and Technique

Focusing on the eccentric phase allows for better control and execution of movements. This control reduces the risk of injury and ensures the targeted muscles are effectively engaged.

5. Greater Muscle Activation

Studies have shown that eccentric contractions can activate more motor units within a muscle compared to concentric contractions. This higher level of activation can lead to more significant strength gains.

6. Enhanced Tendon Strength and Flexibility

Slow eccentric movements place a considerable load on the tendons, stimulating adaptations that strengthen and increase the flexibility of tendons. This can improve overall joint health and reduce the risk of injuries.

Isometric Training Defined

Isometric training involves holding a muscle contraction without changing the muscle’s length. This static hold can occur at any point in an exercise’s range of motion, such as holding the bottom part of the deadlift for 5 seconds. Isometric holds improve muscle strength, endurance, and joint stability by maintaining muscle tension without movement.

Incorporating these techniques into a training program will increase strength gains and overall improved physical performance.

Benefits of Isometric Holds

1. Increased Muscle Strength

Isometric holds enhance muscle strength at specific joint angles. By holding a position, the muscles are forced to maintain tension, which can lead to significant strength and explosiveness improvements at that angle.

2. Improved Joint Stability

Isometric exercises are excellent for improving joint stability. By holding a contraction, the stabilizing muscles around a joint are strengthened, enhancing overall joint health and reducing the risk of injury.

3. Enhanced Muscle Endurance

Holding a muscle contraction for a certain amount of time improves muscle endurance. This increased endurance benefits athletes and individuals looking to improve their performance in activities requiring sustained muscle contractions.

4. Better Mind-Muscle Connection

Isometric holds require a high level of focus and mental engagement, which helps improve the mind-muscle connection. This enhanced connection can lead to more effective muscle activation and better workout performance.

6. Versatility and Accessibility

Isometric exercises can be performed anywhere and with minimal equipment. They are versatile and easily incorporated into various training routines, making them accessible anywhere, especially on the field during practices.

Sample Training Exercise

For example, you can do straight sets or alternate sets of eccentric/isometric and normal reps.

Squat: 5 sets/ 1st set seconds slow eccentric. Hold the bottom position for 3-5 seconds. Come up as fast as you can. Do the 2nd set with normal-pace reps. From here, you can alternate for 5 sets. After a few weeks, do 3-5 sets of normal reps.

Conclusion

The off-season accumulation phase is your opportunity to lay the groundwork for a successful football season. By prioritizing strength training, progressive overload, and adequate recovery, you can build an iron physical foundation to dominate the grid. Remember, training doesn’t stop when the season ends; it simply shifts gears.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

Multiple elements are involved in ball security. You need a strong and fatigue-resistant upper body to keep a firm grip on the ball when massive defensive opponents paw at you. The most important muscles are in your fingers, hands, forearms, lower biceps, chest, shoulders and core.

Of course, you also need good technique.

Over the years, there have been various techniques like rice pinches, plate pinches, football holds and advanced grip training. I believe training with a balloon takes ball security drills to the next level.

Why Train With a Balloon?

The beauty of the balloon is that you can squeeze it forcefully so your entire upper body is tense and your nervous system is firing on all cylinders. But if you’re not careful the balloon will naturally squeeze its way out of your hands. So you need perfect technique. Do your favorite drills with a balloon, then try them with a football. You’ll notice how your ball security improves.

Here are the key points you need to focus on when performing ball security drills with a balloon.

For other skill positions, you can use the balloon for specific drills as well; you just have to use different drills to make it work for you.

1. Keep the balloon locked into your body while maintaining a high and tight position with the nose of the balloon pointed up and hugged tightly. This is important because the balloon will try to pop out due to the consistent perturbations of running and contact.
2. As you were taught in Football 101, squeeze down with your thumb and index finger and up with the bottom three fingers.
3. To secure the balloon effectively, use your palm, securing the surface of the balloon.
4. Tuck the balloon against the inside of your biceps and keep good pressure against your chest. The balloon will not pop.
5. Support the balloon-like a baby. Keep your elbow at an acute angle so the ball is tight against your chest.

RELATED: 

• Strengthen Your Grip on the Football with 7 Moves
• Improve Ball Security With Grip Training

Functional Sport-Specific Rotation Matters

Functional Sport-Specific Rotation refers to the coordination of your oblique muscles to rotate at the precise time in the sequence of your movement. For example, you push through the ground and your lower body to generate force to rotate and throw.

If your rotation cannot coordinate the force between the lower and upper body, you will lose speed and power.

Functional Sport-Specific rotations are essential.

Here’s why functional sport-specific rotational power is crucial to develop.

Skill and Precision

Functional Sport-Specific Rotation is your brain’s way of “programming” how a specific movement or skill should be done. Rotational exercises specific to your sport, for example, refine your nervous system and muscle pathways responsible for those movements. This leads to greater precision and consistency in performing those skills during gameplay.

Efficiency

Developing efficient Functional Sport-Specific Rotation allows you to perform rotational movements and skills without wasting energy to maximize your effort. Efficient patterns optimize and improve muscle coordination, resulting in enhanced performance.

Coordination and Timing

Rotational movements often require precise coordination and timing of muscle contractions using various muscle groups. Functional Sport-Specific Rotation ensures the correct muscles are activated at the right time, allowing smooth and powerful rotation to throw. This is especially important in baseball and football, where timing and coordination are essential.

Why Rotational Exercises are Essential

Generating Power

Both pitching and quarterbacking require the ability to generate significant rotational power. Although the movements are similar, they are different in how they generate energy. For example, a QB’s timing is faster, and stride length is shorter than a pitcher’s. But for the most part, the same rotational exercises can be used to develop power.

Injury Prevention

Rotational exercises will help you develop stability and control in your core and shoulder areas, reducing the risk of overuse injuries. Strong and balanced muscles help protect joints and muscles subjected to high forces during throwing or passing motions.

Agility and Mobility

Both quarterbacks and pitchers need agility and mobility to deliver throws and pitches from different angles. Rotational exercises can enhance your ability to change directions quickly. For instance, a quarterback may need to throw on the run. Or a pitcher may use different stances on the mound.

There are numerous rotational exercises. Here are some exercises to choose from:

Medicine Ball Rotational Throws – Power

Stand sideways to a wall, hold a medicine ball, and explosively throw it against the wall. Repeat on both sides.

Medicine Ball Diagonal Throws- Power

Similar to side throws but with a diagonal movement pattern, throwing the ball across your body.

Sandbag Rotations- Strength/Speed

Hold a sandbag by the handles and rotate side to side.

Cable Chops and Lifts- Functional Strength

Attach a handle to a cable machine and perform diagonal chopping movements across your body.

Cable Lifts- Functional Strength

Reverse the motion by pulling the cable handle from low to high across your body.

Russian Twists- Strength and Mobility

Sit on the ground with your knees bent and feet off the ground. Hold a kettlebell, plate, dumbbell, or medicine ball with both hands. Twist your torso to the left, then right, touching the weight to the ground each time. Repeat for 8-10 reps.

Rotational Planks- Stability and Mobility

Start in a forearm plank position and rotate your hips to one side, then the other, while maintaining a straight body.

Seated Cable Rows with Rotation- Strength

Sit at a cable row machine, grasp the handles, and row while simultaneously rotating your torso at the end of each rowing motion.

Anti-rotational stability is essential, too!

Resisting or anti-rotation exercises keep your body stable to resist rotational forces. They don’t make you twist and turn actively; it’s more like you need to stabilize against it. Anti-rotation plays a crucial role in helping you improve your ability to control, accuracy, speed, and timing of your throws effectively.

Here’s how resisting or anti-rotation exercises can help with rotation:

Muscular Control

Doing exercises that resist rotation can help you strengthen the muscles that stabilize your core, like your obliques and transverse abdominals. These muscles are important because they allow you to control and manage rotational forces. By working on these muscles, you can improve your control during rotation, which will help you be more accurate and in control when you throw a pitch or pass a ball.

Stability

Improving overall core stability can be achieved by performing anti-rotation exercises. A stable core is crucial for effectively transferring power from the lower body that generates rotational movements. Lack of stability leads to energy loss or misdirection, resulting in reduced performance and an increased risk of injury.

Enhanced Coordination

These exercises can enhance coordination for rotational movement, leading to more efficient and precise skill execution.

Balance and Control

During dynamic movements, resisting rotation improves balance and control, allowing you to execute throws precisely and accurately.

Examples of resisting or anti-rotation exercises are:

Pallof presses, single-arm back rows, anti-rotation band walks, side planks, single kettlebell rack lunges, single kettlebell overhead press, single side loaded single leg deadlift, single side farmers carry, etc.

Understanding any unilateral loaded exercise involving resisting and twisting forces to pull the body into rotation while maintaining a stable position is an anti-rotational motion.

How to Create a Rotational Routine

First, you want to make sure your routine contains anti-rotation stability exercises. Stability will create control and allow you to maximize the speed and power of your rotation.

Secondly, after you have stability, you want to develop strength. Use functional sport-specific rotation exercises.

And thirdly, after you develop strength, you will want to build speed and power.

One thing to understand about being a pitcher or QB is that you mainly need to focus on many slow reps for stability, mobility, strength and just one rep with speed and power. Speed and power don’t need to have back-to-back continuous repetitions. It is not how you play.

Sample Workout

Stability – Anti-Rotation

Standing One Leg Knee Lift Shoulder Presses

Lunge Kettlebell or Dumbbell Rack Position Hold

Single Leg Hinge Arm Raise

Strength- Functional Sport-Specific Rotation

Bent Over Row Rotations

Lunge Rotational Presses

Lunge Position Dumbbell Circle

Rotational Power

Med Ball Wall Throws

Kettlebell or Dumbbell One Arm Lunge Snatch

Single Arm Med Ball Shotput

Rotational Complex Training

Complex training involves pairing two exercises with the same movement pattern. For example, a compound movement like a squat can be paired with a plyometric exercise like a box jump.

The two exercises need to be in the same movement pattern.

Complex training is meant to improve the dynamic plyometric exercise’s speed and power instantly.

• The first exercise aims to stimulate and enhance your nervous system. This helps produce a greater than maximal effort for the second exercise. It supercharges your nervous system.

• The second exercise is the dynamic exercise that will create speed and power. An explosive plyometric movement must match the first exercise’s motion. This movement is unloaded or can be very lightweight.

• The rest periods between and after the exercises depend on the type of sport or training. Baseball pitchers and football quarterbacks can rest for a few minutes.

1^st) Resistance Band Plate Rotation for 3-5 reps.

2^nd) Use a light Med Ball for your rotational wall throw.

One way to incorporate complex training into your pitching or throwing is at your practice. For example, get warmed up. Do heavy med ball power throws on the field or against a wall. Rest for 2 minutes and pitch or throw for 5-8 times. You will notice your speed and velocity increase.

Including a combination of rotational and anti-rotation exercises in a training regime will help you achieve a well-rounded approach that improves your overall ability to rotate. You will gain better control, power, speed, and precision over your rotational ability by strengthening the motions that promote rotation, stability, and anti-rotation.

Check out the book Instant Strength to learn how to develop instant strength, speed, and power.

The book Balanced Body will help you develop stability, mobility, and flexibility for functional movement.

If you need nutritional help, the book Eat to Win will show you how and what to eat.

And if you need nutrition quickly, before school and practice or after games, check out Blended Bliss; it will help supply you with smoothie nutrition.

Needless to say, Williams knows the game – which is why we asked him about the practice essentials for new flag football coaches.

Footballs

This one seems like a no-brainer. But heads up — footballs come in different sizes, just like soccer balls. Make sure you get the right size for your age group. Kids 9 and under use a size 5, while 14 and over use an official ball, size 9.

Flag belts and flags

All players wear a belt with two flags. In flag football, there is no contact – a.k.a. no tackling. A play is dead when a defensive player pulls a flag off their opponent’s belt. (Most NFL Flag leagues will provide belts and flags as part of registration.)

Training cones

These are essential for creating boundaries on the field and setting up drills. Williams does a fun one called “Jukes for Days” where he sets up a rectangle with cones. Two players go 1 vs. 1 within the rectangle to see if they can score or stop the play. “It gets them warmed up and it also helps them with their reflexes,” says Williams.

Agility ladder

An agility ladder is used in a number of drills to help with key skills on the flag football field: quick feet, fast reflexes, and – you guessed it – agility. Bonus: kids think they’re fun.

Your coach voice

Some coaches use whistles — but you’ve already got something just as effective. Williams prefers that his players listen to his voice at all times — for good reason. “There might be multiple games going on, on other fields,” he explains. “If my kids stop when they hear a whistle, it might be a whistle from the other field.”

A plan

This is key, coaches. A typical flag football practice plan starts with 10 minutes or so of warmups, followed by a few activities that work on different flag football skills — from catching and throwing to man-to-man and zone defense — and then everyone’s favorite: scrimmage. Scrimmaging is a great way to practice skills and flex those competitive muscles. Plus, it’s plain fun.

The right attitude

Williams keeps it simple. “That’s about all you really need for practice,” he says. “If you use more than that, you’re going a little overboard.”

And don’t forget what really matters – kids getting outside and having a blast.

Read the original article on mojo.com by Sue Pierce

About MOJO

MOJO is on a mission to make youth sports more fun for everyone — one kid, one coach, one family at a time. Launched in February 2021, MOJO is a robust digital platform that empowers parents who coach youth sports to bring world-class training to the largest pool of players in the world — kids aged 13 and under. MOJO believes that youth sports has the power to transform lives, not just for the kids on the field but the coaches and parents on the sidelines. MOJO is committed to equity, inclusion and helping level the playing field for kids everywhere. For more information, visit www.mojo.sport. MOJO can also be found on Facebook, Twitter, and Instagram.

Elite 11: Nurturing Quarterback Excellence

Since its inception in 1999, Elite 11, powered by Stack Sports, has been at the forefront of quarterback development, helping shape the careers of some of the most successful quarterbacks in college and professional football. The program goes beyond on-field drills and competitions; it emphasizes holistic growth by offering classroom instruction, mentorship, and invaluable networking opportunities.

This year, the Elite 11 Finals brought together a select group of exceptional young quarterbacks, each displaying outstanding talent, leadership, and potential. These rising stars have engaged in intense training sessions, received personalized coaching, and participated in competitive drills designed to push their abilities to new heights.

Gatorade: Fueling Performance and Empowering Athletes

One integral aspect of the Elite 11 Finals is the continued partnership with Gatorade, a leading sports beverage brand renowned for its commitment to athlete excellence. Gatorade has a long-standing history of supporting athletes at all levels, providing them with the hydration and nutrition they need to perform at their best.

At the Elite 11 Finals, Gatorade’s involvement goes beyond refreshment. The brand plays a pivotal role in fueling the athletes throughout their demanding training sessions, ensuring they stay hydrated and energized to perform at their peak. Gatorade’s cutting-edge sports science and expertise integrated into the event, providing the young quarterbacks with invaluable knowledge and insights into optimizing their performance.

Moreover, Gatorade’s commitment to empowering athletes extends beyond the playing field. Through various initiatives, such as the Gatorade Player of the Year program, the brand recognizes and celebrates the outstanding achievements of high school athletes across the nation. By supporting athletes at every stage of their journey, Gatorade inspires the next generation to strive for greatness and reach their full potential.

Looking Ahead: A Bright Future for Quarterbacks

The event represents a crucial milestone in the journey of these talented young quarterbacks as they aim to make their mark in the world of football. The combination of Elite 11’s renowned training methodology and Gatorade’s unwavering support creates a powerful synergy that sets the stage for success

The Elite 11 Finals not only provide an opportunity for athletes to showcase their skills, but they also offer an immersive experience that fosters personal growth, character development, and lasting connections. This week-long event will undoubtedly leave a lasting impact on these rising stars, propelling them toward their goals and fueling their passion for the game.

We invite you to join us in celebrating the Elite 11 Finals and recognizing the dedication and talent of these remarkable young quarterbacks. As they take the field and embrace the challenges that lie ahead, Elite 11 and Gatorade stand shoulder to shoulder, united in their mission to empower athletes and shape the future of football.

For more information about Elite 11 and Gatorade, please visit their respective websites at elite11.com and gatorade.com.

This prestigious event serves as the culmination of a rigorous selection process, bringing together the top high school quarterbacks in the nation for a thrilling display of talent, determination, and sportsmanship. This year’s finals is a spectacular meeting of two of the top prospects in the country, Dylan Raiola, the #1 QB recruit in the class committed to Georgia and Jadyn Davis the #2 QB recruit in the class committed to Michigan.

During the Elite 11 Finals, these exceptional young athletes will participate in a series of challenging drills, situational exercises, and competitive sessions designed to showcase their skills under the guidance of renowned coaches and mentors. The event offers a unique platform for these rising stars to demonstrate their abilities and compete among their peers, all with the goal of securing recognition and potential opportunities at the collegiate and professional levels.

Panini America, as the exclusive trading card and collectibles partner for Elite 11, will be actively involved in capturing the excitement and significance of the finals. Through their expertise in creating high-quality collectibles, Panini will create exclusive trading cards and other commemorative items featuring the participating quarterbacks. These collectibles will allow fans to connect with the journey of these athletes, relive their standout moments, and build a lasting connection with the next generation of football stars.

“Elite 11 is thrilled to continue our partnership with Panini America, especially as we host the highly anticipated 2023 Elite 11 Finals,” expressed Brian Stumpf, Senior Vice President of Elite 11. “This event represents the culmination of a tremendous amount of hard work and dedication by these young athletes. We are excited to collaborate with Panini to create memorable experiences for the participants and offer fans a unique way to engage with their favorite quarterbacks.”

Panini America’s involvement in the Elite 11 Finals reflects its commitment to showcasing the talents and accomplishments of these exceptional athletes. By producing exclusive collectibles, Panini ensures that the achievements and journeys of these quarterbacks are captured in a tangible and cherished form, serving as a testament to their hard work and future potential.

“We are proud to be a part of the Elite 11 Finals, a momentous event that celebrates the very best high school quarterbacks in the nation,” said Mark Warsop, CEO of Panini America. “Through our exclusive collectibles, we aim to create lasting memories and provide fans with an opportunity to engage with the future stars of football. We look forward to witnessing the incredible talent on display during the Elite 11 Finals.”

The collaboration between Elite 11 and Panini America not only highlights the dedication to the development of young athletes but also underscores the importance of preserving their legacies through collectibles that will be cherished by fans and sports enthusiasts for years to come.

For more information on Elite 11 and Panini America, please visit their respective websites at https://www.elite11.com/ and https://www.paniniamerica.net/.

About Panini America:

The Panini Group, established 60 years ago in Modena, Italy, has subsidiaries throughout Europe, Latin America, and the United States.  Panini is the world leader in officially licensed collectibles and is the most significant publisher of collectibles in the U.S., with official licenses for NFL, NFLPA, NBA, NBPA, FIFA, UFC, NASCAR, College, Disney, and other key properties from many other licensors. Panini is also the exclusive trading card and sticker partner of the Pro Football Hall of Fame, Naismith Memorial Basketball Hall of Fame, and Pop Warner Little Scholars, Inc.

About Elite 11:

Founded in 1999, the Elite 11 is the premier quarterback event in the nation, that identifies and develops the top high school quarterbacks in the country. Elite 11 has a rich history of producing some of the most successful quarterbacks in college and professional football. The program combines on-field drills and competitions with classroom instruction and mentorship to provide young athletes with the skills and knowledge they need to succeed on and off the field. Elite 11 is a part of the Stack Sports ecosystem, a leading sports technology company that provides a range of products and services to youth sports organizations. Elite 11 event alumni include 26 of the 32 current NFL starting quarterbacks, and 14 of the past 16 quarterbacks who have won the Heisman Trophy. For additional information on Elite 11, please visit: https://www.elite11.com/.

About Stack Sports:

With nearly 50 million users in 35 countries, Stack Sports is a global technology leader in SaaS platform offerings for the sports industry. The company provides world-class software and services to support national governing bodies, youth sports associations, leagues, clubs, parents, coaches, and athletes. Some of the largest and most prominent sports organizations, including the U.S. Soccer Federation, Little League Baseball and Softball, and Pop Warner Little Scholars, rely on Stack Sports technology to run and manage their organizations.

Stack Sports is headquartered in Dallas and is leading the industry one team at a time focusing on four key pillars — Grassroots Engagement, Participation Growth, Recruiting Pathways, and Elite Player Development. To learn more about how Stack Sports is transforming the sports experience, please visit https://www.stacksports.com/.

Here are some sport-specific movements you can do and some methods to take your football performance to a higher level.

Post-Activation Potential

The post-activation potential is a training technique that helps your muscles become explosive, agile, faster, and more powerful. For example, in football, you need to be able to explode off the line quickly, whether in a 3 or 4-point stance or as a wide receiver.

How Post-Activation Potential Works

To activate post-activation potential, you can use resistance bands or exercises like a squat to load specific movements.

The heavy resistance boosts your nervous system, supercharging it for your muscles to absorb force. When your muscles absorb energy, the force can be transferred into your dynamic movement, making you faster.

Here are some post-activation potential exercises that will make you explosive and give you that quick first step.

Sample Post-Activation Potential Exercises

• Lateral Resistance Band Jumps – Lateral Jumps
• Squats -Vertical Jumps
• Sled Drags -Sprint
• Resistance Band Hip Pull Top End Sprint – Sprint

How to Activate Post-Activation Potential

Choose two exercises that complement each other – one compound movement paired with a plyometric exercise – for example, back squats and vertical jumps. This combination of exercises will stimulate the same muscles you need to jump.

It’s essential to do things precisely as the percentages and repetitions say. If you get too tired or induce fatigue, post-activation potentiation will be lowered. This happens because your central nervous system can’t work effectively when you’re tired. And therefore, your muscles will not absorb energy maximally.

For the first exercise, you should only perform 2-3 repetitions of your 5-rep maximum at 85% or one repetition of your 3-rep maximum at 90%. Do not complete all the repetitions; the goal is simply stimulating the muscles.

After doing the first exercise, you can rest for about 30 seconds to mimic game time performance before you do your explosive exercise second.

French Contrast Method

The French Contrast Method is a training program that helps athletes get stronger, faster, and more explosive. This method is like complex and contrast training but with a unique twist. This method can improve the nervous system to enhance overall athleticism.

Here is a template to follow for French Contrast Method.

1. Exercise—Compound Movement-85-90% Load – Activate/Stimulate – 2-3 reps
2. Exercise- Reactive Movement– Speed- 5 reps
3. Exercise- Compound Movement -50% Load – Speed – 5 reps
4. Exercise- Assisted Reactive Movement- Speed – 5 reps

Rest 10-20 seconds between each exercise and 3 minutes after the set.

Sample French Contrast Method for Lineman

• Heavy Sled Push 5 seconds or Deadlift
• Explosive 3- or 4-point stance explosive movement
• Kettlebell Swing or Cleans
• Explosive 3- or 4-point stance explosive movement

Sample French Contrast Method for Receivers

• Sled Drags- 5-10 seconds
• Sprint 20 Yards
• Resistance Band Hip Pulls Top End Speed Run- 5-10 Seconds
• Sprint 20 Yards

These methods include sport-specific football movements. As I said, you can use Olympic and compound exercises too. Both will help boost your power, explosiveness, and power endurance on the gridiron, but also give you an edge.

Furthermore, understanding the stumble and cross-extensor reflex will take your speed and power to a greater level too!

(The attached video will show you exercises you can do in the gym for these methods.)

To see more routines, exercises, and programs for FCM, complex, and contrast training, check out my book, Instant Strength. And check out my YouTube channel for more methods and techniques, Balanced Body.

Make sure to use safe, joint-friendly exercises such as a dumbbell or Swiss Bar bench press. The Swiss bar is used for several pressing and pulling exercises, including the bench press. You can also use high bar back squat, front squat, or trap bar deadlift. Perform 2x weekly for both lower and upper bodies.

If you don’t have access to a gym, use movements at home such as loaded pushups, pull-ups, body rows, and goblet squats. Or use this bodyweight workout. Make progress with what you have access to!

Modified German Volume Training

This is a training style first used by weightlifters moving up a weight class. In German Volume Training, you target one muscle group for 10 sets of 10 repetitions. However, 10 sets right off the bat can be too much to recover from!. In the modified version:

• Work within 50-60% of the main lift
• 2 mins rest between sets
• Start with 5 sets of 10, adding a set each week until you reach 10×10

Eccentric Overload Training

Eccentric overload training is a type of strength training in which we use both the lifting and lowering phases of an exercise. Still, we add load (hence the term “overload”) to the lowering phase, either with weight releasers or flywheel devices. The eccentric part of a movement (lowering the weight) is where your body has the greatest ability to produce force. Think of someone who can’t bench 300 lbs but can take it out of the rack and lower it down to their chest. We can take advantage of this force to spur greater muscle gain!

• Work within 65-75% of the main lift
• 2 mins rest between sets
• 8 reps are performed, with a 6-second lowering portion on each rep; x 5 sets

*eccentric overload can be done even heavier than 75% — but you will need a training partner to help you bring the weight upon each rep!

High-Intensity Drop Sets

Leave no reps in the tank! Using drop sets, you can pump nearly every last possible muscle contraction out of your body.

• Start with 70-80% of the main lift
• Perform 7 reps, then drop 10% of the load, perform another 7, then drop 10% of the load and perform as many reps as possible!
• 2-3mins rest, perform 5 sets.

Build your body up this offseason and put fear into your opponents when they see you step on the field next year!

Read More:

• Football Players: Get Faster With This Off-Season Speed Program
• 8 Great Tips to Improve Strength, Speed and Power