Mountain Climbers to Sprint:
Whether you're an athlete or a beginner, this drill helps build reactive power and is a great cardio explosion for all levels of fitness.
From a plank position, start pumping the legs back and forth as if you were doing mountain climbers. Have a partner call out when to immediately go from this position and sprint to a point 3-10 yards away. Team up with other people and have races.
Lunge and band push
Football players on the line of scrimmage need to be able to use their upper body with their lower body. This exercise also integrates the core to strengthen and tone those hard to get ab muscles.
From a staggered stance position, step through into a lunge, pushing with two hands as you come forward. Mix up the angles and the hand position and keep your body guessing with this fun and total body conditioning drill.


Pushup with roll
Football players need to be able to quickly get up after being knocked down and must be agile.
Lying on the ground in a push up position, perform a push up then immediately roll 360 degrees to the right and complete another push up, then roll back to the left. Repeat and feel new abdominal muscles assisting with this unusual but effective drill.
Ladder drill:
Wide receivers and linemen alike need good footwork. There are simple and easy drills that include ladder drills to teach balance and stability under pressure.
Using a ladder or simply chalk and a sidewalk you can be training your footwork and leg muscles in no time at all.
Jamie Atlas is also the owner of Bonza Bodies Fitness Studios (www.bonzabodies.com). Call (1-866-609-5004) or email info@bonzabodies.com with questions on this segment.
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