standard Football – 6 Best Strength Exercises with VERNON DAVIS – Sports Workout

Brought to you by MuscleTech. Big thanks to them and Vernon Davis for making this episode possible!

6 Best Strength Exercises for Football


HOW: With feet hip width apart and toes pointing forward, keep the lower back slightly arched and have a little bend in the knees as the hips flex while you bow forward in a slow and controlled manner. Once you feel the deep stretch in the hamstrings, you’ll want to quickly spring back into the top position, extending the hips and squeezing the glutes at the end.

WHY: This is used to help target the hamstrings, glutes and lower back – usually referred to as the “posterior chain”. Utilizing a slow and controlled eccentric contraction and an explosive concentric contraction, this exercise is excellent to build strength and explosive power in the hamstrings.


HOW: Step up to a box about a foot away with feet hip width or wider apart. Bring yourself down into about a quarter squat and while explosively extending the hips and knees, use the arms to swing and create some momentum to help propel yourself up onto the box. Once you land with a slight bend in the knees, you’ll want to get full extension of the hips and knees and squeeze the glutes at the top. Step down after each rep and repeat.

WHY: Considered a plyometric exercise, the box jumps exert maximum force in short intervals and in turn will increase the power in the legs, which will help with speed and strength.


HOW: Get low and drive through the legs while keeping the spine straight and rigid, also make sure the shoulders are depressed and arms flexed. Consider this a unilateral leg press done in a quick manner.

WHY: This is an excellent full body exercise targeting the quads, hamstrings, glutes, core, shoulder girdle and the list goes on. The benefits of the sled push are endurance and power.


HOW: Once you choose your ladder drill you’ll want to first work on the coordination of the movement. Start slow and gradually increase the speed over time. Start with a relatively simple drill at first and increase the difficulty as you progress in your coordination and quickness.

WHY: Used to increase foot speed, agility, coordination and overall quickness.


HOW: Step up and grab the ropes while leaving a little slack in them. With a shoulder width stance and quarter squat to help engage the core and lower body muscles, quickly bring each arm up and down, hinging from the shoulder joint in an alternating motion. Perform this motion as fast as you can for the allotted time.

WHY: With a tool like battle ropes, so many exercises are at your finger tips, and you’ll feel the benefits right away. Working on muscular endurance, power and coordination, it’s no wonder why these are included in almost every athletes arsenal.


HOW: Bring your hips to the edge of a bench or box, make sure your trunk is in free motion. Have a workout partner hold your lower body down, or if you don’t have a workout partner, find somthing to anchor your legs with. Hold your spine straight in an isometric contraction for the allotted time.

WHY: WE’RE WORKING YOUR CORE! Jokes aside, the core is something every athlete needs to build strength and endurance in. It’s the glue that will help hold everything together, and planks of any form are one of the best exercises to perform.

Buff Dudes Sports Workout – Football – Written by Brandon. Directed/Edited by Hudson.


  1. Could you guys make a video about full body workouts vs split body?
    I'm really curious to know what strengths and weaknesses come with both and if one is more effective at building muscle than the other.
    Love you guy's videos and keep up the good work!

  2. listen kids. I'm going to tell you this. While lifting for sports is great, and it does well to build strength and endurance. Just because you're lifting and working out, does not mean you will end up being an all-state running back or some shit. If you really wanna do well in sports, get in as soon as possible and work your ass of IN PRACTICE, not just lifting. Being the strongest guy in your weight room is pretty cool. But if the moment you step onto the practice field, you fall apart. That lifting is not going to help you. I'm sorry guys. I've just been seeing too many football lifting videos, and I'm just sick of people just reducing football to just lifting, and that you're suddenly going to be great after you run through a ladder or power clean 135. Football is a mentally demanding sport. It's plays. Formations. Fundamentals. It's going to two a days when you're tired and raw. It's getting pushed off the line during double team because you didn't get hands on and bring your ass. It's hours in scout team. hours of conditioning after practice. Up downs. coaches watching your every move. Taping ankles. Getting hit. And after all of that work you gotta try to fight for a spot so you can actually play. sorry guys. just wanted to say the realty of football and sports in general. these lifting videos aren't going to really help you is what I'm saying


    its really bad for the knee joint.

    and all physiotherapists hates training that do this because it causes all kinds of problems int he knee joint!

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