When training a youth athlete, you cannot be overly concerned with the aesthetics that the mainstream fitness community is so pre-occupied with. The reality of athletics is that, it is not a bodybuilding show where the most ripped guy is automatically declared superior. Performance is a priority and results are based on what you can do and not how you look.

That being said, so much of the YouTube world revolves around being buff. And people really do equate great athleticism with aesthetics. The two are not equivalent.

So, lets talk, for example, about what it takes to be a great defensive tackle and whether getting fitness information from most YouTube experts is the right move. Defensive backs need speed (40 yard dash speed, not mile run speed), explosiveness, agility, great hands (for stripping the ball, recovering interceptions and fumbles), coordination and skills (reading defenses, rushing the passer, hitting/tackling, sometimes covering receivers). There is a lot of thinking that goes into a successful football athlete. As a result, it will take more than a good deadlift and squat to create the kind of explosiveness needed for the gridiron. So I’m going to elaborate on exercises that the average buff youtube fitness trainer will not discuss.

• Deadlifts with light weight: Yep, that’s what I said. Deadlift with light weight but focus on the speed of the lift. Keep, the rest intervals around 30 seconds. Go for relatively high reps (8 to 20). This will challenge ATP anaerobic lactic system and help develop explosiveness, while saving wear and tear on the hips and knees.
• Running With High Knees: This is used to activate muscles you will not activate from regular running. Your body will benefit from the exaggerated range of motion in the movement.
• Skipping with High Knees: Your body will benefit from the exaggerated range of motion in the movement.
• Backwards Sprint: Exercises the front of the quads in a functional manner
• Running in place, 1 handed catches: Have the person stand in front of you at a 45 degree angle. Have the person catch with one hand while running in place. Then switch sides and catch facing the other direction. This will help develop hand eye coordination and catching skills.

These are skills that every player needs, no matter if he (or she) is a lineman or a wide receiver.

Until next time …

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