At-Home Series: Home Exercises For Football Players To Stay Ahead Of The Game

Football season is in full swing and you know what that means — tons of motivation to build strength and improve your technique on the playing field. Football players have to be extremely agile for optimal performance on the field and this doesn’t come easy.

Training is key to build endurance, improve speed and condition your muscles to handle the demands of this high-impact sport and protect yourself from any injuries you may sustain during the game.

Let’s take it back to the basics. If you’re not trying to go to the gym and don’t have any equipment lying around at home, you can still train your body with resistance and plyometrics exercises.

All you need is a little space in your living room and get ready to put your muscles to work.

At-Home Exercises for Football Players

The following exercises are excellent to train and condition your body all while improving flexibility and agility to get ahead of the game.

1. Squat Jumps

Squat jumps are excellent for the hips, knees and ankles as it works to strengthen and boost power in the muscles.


  • Stand with your feet wider than shoulder-width distance apart and place your hands behind your head.
  • Bend your knees to lower down to squat making sure your knees are behind your toes.
  • Pause and explosively jump up vertically and land softly with your hips pushed back and down in the squatting position.
  • Repeat jump squats for 10 reps.

2. Triceps Chair Dips

Triceps chair dips are great to boost strength in the triceps muscles, which are essential for throwing, blocking and other moves you may make during a football game.


  • With your back facing a chair, place your palms on the chair and bend your knees to plant your feet firmly on the ground.
  • Slowly bend your elbows to lower your body down in controlled movements and as you hover off the floor, push back up into the chair to return to the starting position.
  • Perform triceps dips for three sets of 10 reps.

3. Lateral Bound

Lateral bounds boost power and strength in your legs for optimal performance on the playing field.


  • Stand tall in an athletic stance and shift your weight on your right leg.
  • Slightly squat with your right leg and using your glutes, press to extend your right leg to jump on the left side. Land only on your left leg.
  • Pause for three seconds and once you stabilize yourself, jump to the right side.
  • Repeat lateral bounds for 10 reps on each side.

4. Ankle Jumps

Ankle jumps are another explosive exercise that boosts power to the lower legs and improves the flexibility of the ankles to protect them from injury.


  • Stand with your arms by your sides and toes flexed toward your shins.
  • Using your calf muscles, push off through the balls of your feet to bounce or hop off of the ground as fast as you can for 30 seconds.

5. Sidelye Up

Sidelye ups are important for your hips in order to help with lateral speed and overall agility.


  • Lie on one side with your forearm perpendicular to the ground and your legs stacked on top of each other.
  • Lift your top leg to hover above the bottom and using the forearm for support, lift your hips off the floor as high as you can.
  • Pause for a few seconds and then gently lower back down and repeat.
  • Perform sidelye ups for three sets of 10 reps.
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments. 


Ambassador, N. U. (2015, November 18). No Gym? No Problem: 5 home exercises for football players. Retrieved from

R. (2018, June 14). The 10 best exercises for football players. Retrieved from