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2007/01/15, 01:27 AM
Hello everyone. I just joined these forums and read a bunch of posts. Im 16 and I weigh around 170-175 lbs and I'm 5'7.5". I play running back and line backer in highschool. I was wondering what I could do to increase my run speed (sprinting, short bursts), and what excercises would be best for a football player to do. Also what excercise could I do for my lower back, because I believe I have a rather weak one. Whenever I try to do squats, or a hip sled(leg press) I get a sharp pain in my lower back where my tailbone is. One thing I have noticed which I need to change is my posture I sit in chairs because sometimes my tailbone would be extremelly sore, and I noticed i'd be slouching in my chair. Any help would be extremelly appreciated. Thank you very much.
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2007/01/15, 01:50 AM
Sorry im not totally sure how to edit my post, but i'd also like to add this. Last season I was really screwed up, sprained my ankle extremelly bad over the summer, only let it heal for a weak, and it apparently had been sprained for 6 months and was a chronic sprained ankle when I got it checked by the doctors along w/ my shins/calves. I apparently also had some stress fractures and bad shin splints, causing my calves to tighten up alot every time I ran. I had to sit a couple/few weeks off. I spent alot more time streching my calves after that, and didnt focus on my hamstring. I slihglty pulled it about a week later, kept playing w/ it. Few weeks later I pull it good and I miss the last game of our season. Just wanted to add this to see if you guys could help me out in anything else I should do. and About the lower back pain thing, I also am unable to do power-cleans because of it. My 40 time is-was (i dont know anymore after all these injuries) 4.7 seconds. I'd love to be starting running back/linebacker next year and I could use all the advice I can get. Again, thanks for the help and sorry for the double post.
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2007/01/19, 11:13 PM
yeah im a junior in highschool and play football myself. we just started offseason lifting. oh by the way thats a pretty good 40 time. mine freshman year was 5.6 and iv gotten it down to 4.9. im a wide reciever/safety. i work with our strength and conditioning coach all the time whether it be during season or not during season. anyways enough blabbering. Hang cleans are the best way to gain speed thats how i did it. theres also this bike were you actually have to like even the way you pedal its hard to explain but it loosens up your hips and really works. but keep in mind that you need to do the workout with correct posture. you need to keep your back nice and flat no arch in it or youll hurt your back and spine trust me i know. that is most likely the reason for your spine pain. for a lowerback excersive i would do some back extentions or some lat pulls or both. both is better. hope i helped
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2007/01/21, 02:45 PM
Check Strength and Power forum
Your main emphasis should be in compound exercises...
Squats
Deadlifts
Standing Overhead Press
Weighted Chin Ups/Pull Ups
Weighted Dips
Bench
Dynamic Rows/Bent Over Rows
Olympic Varions will also vastly improve your performance
Clean Variations, Snatch Variations, Overhead Squats, Jerks, Push presses, High Pulls, etc...
I would focus first on strengthening your body with general exercises....then slowly learning to do proper olympic lifts then incorporating them in your lifting on your pulling day...in place of deadlifts perhaps...
check out http://video.google.com/videoplay?docid=-6529481301858251744&q=The+FitCast&hl=en
for great tips on squat, deadlifts, bench...
Focus on 3 big lifts per workout then include some core movements....like weighted crunches, sit ups, twists, etc...train your grip...it will vastly improve your game...
www.gripboard.com for awesome grip advice....
train 2-3 times a week with 3-5 sets of 1-5 reps...generally you want to lift heavy this is how you make great gains in strength/power/size/speed etc...
gl
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2007/01/21, 02:47 PM
I would try weighted hyperextensions to strengthen your lower back.....
also rule of thumb.... avoid doing things that hurt....soreness is fine but if it's sharp pain then dont do it...
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2007/01/30, 03:40 PM
Yea, i learned the hard way. Ended up seperating my shoulder and had to go through 6 months of rehab leading up to the season. I have to do shoulder exercises everyday to keep the pain away now, the ligamints and whatever else in there have been stretched out to much so i have to keep the muscle around the joint in shape and tight so my shoulder does not come out of the socket.
Good points menace
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