How to get Better at American Football?

The human body and mind are capable of extraordinary feats. In sports, this is on full display, you can always push yourself further than you've ever been while striving to reach your full potential. Football, in particular, provides a tangible and positive outlet for this personal growth.

Training is as essential as the game itself. Consistent practice is key, and football specific training can make the difference on the field and your individual skill and fitness can be the difference between your team winning or losing your next game.

Whether you are looking to make an offensive impact and rack up yards or improve your defense to create the wall your teammates need, we’ve put together a list of exercises and drills that you can perform to help you do just that. Read though the blog to learn more about it. 

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“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing.” Pele

While training methods, YouTube tutorials, blogs, and books are valuable resources, nothing surpasses the impact of actually playing your sport.

A principle applicable to any sport is the "10,000-Hour Rule," popularized by author Malcolm Gladwell. This rule emerged from Gladwell’s research into the common factors among the world’s most successful individuals. According to Gladwell, reaching elite levels in any field, including athletics, typically requires around 10,000 hours of dedicated practice.

Applying this rule to football, spending ample time on the field and attending every team practice will significantly boost your skill level and help you stand out in your league.

To gain an edge over your teammates and competitors, consider arriving early to team practices and putting in extra work. This additional practice not only gives you a competitive advantage but also demonstrates your commitment to the team and your goal of becoming the best player you can be. Practicing skills such as passing, blocking, catching, covering, and tackling outside of scheduled practice times—whether with a teammate or solo—can greatly enhance your performance. Linemen can refine their footwork and hand techniques, receivers can perfect their routes and releases, defensive backs can improve their backpedaling, and quarterbacks can work on their drops, scrambling, and footwork, among other skills.

Ultimately, your progress depends on your mindset and dedication to reaching the next level through hard work and commitment.

Also Read: How to Get Better at Soccer? 

Football demands physical strength, speed, and endurance, but excelling in the sport also requires technical skills and proficiency in specific movements. Here is a list of drills to enhance your football technique:

Also Read: Tabata Workout

Footwork is crucial in football, serving as the foundation for all other movements in the game. To enhance your footwork, incorporate ladder drills, dot drills, and cone drills into your practice routine. Here’s a 30-minute practice plan.

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Place a ladder on the ground and run through it using various footwork patterns, such as high knees, side shuffles, and quick feet. Perform each pattern for 30 seconds, followed by a 10-second rest. Complete 5 sets. 

Create or use dots on the ground, either drawn or taped. Jump between the dots using different patterns like in-and-out, front-and-back, and lateral jumps. Do each pattern for 30 seconds, with a 10-second rest between sets. Repeat for 5 sets. 

Arrange cones in a zigzag pattern and practice running through them, focusing on quick direction changes. Complete 5 sets of 5 repetitions, resting for 10 seconds between each set. 

To enhance your ball handling skills, focus on drills that improve grip, control, and agility. Here’s a 30-minute practice routine.

Also Read: Wrist Strengthen Exercises that Work

Hold the football with one hand and practice controlling it by flipping it up and down, spinning it, and tossing it between hands. Perform each movement for 30 seconds, followed by a 10-second rest. Repeat for 5 sets. 

Grip the ball with both hands and slam it into the ground as forcefully as possible. Catch it on the rebound and continue for 30 seconds. Rest for 10 seconds and repeat for 5 sets. 

Arrange cones in a zigzag pattern and practice running through them while carrying the football. Switch hands each time you reach a cone. Complete 5 sets of 5 repetitions, resting for 10 seconds between sets. 

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Blocking is essential in both offensive and defensive football play. To improve your blocking skills, focus on drills that enhance technique, power, and footwork. Here’s a 30-minute practice routine.

Also Read: Full Body Warmup Exercises

Find a sturdy wall and stand facing it, holding the football with both hands. Drive the ball against the wall using your full body weight. Perform this drill for 30 seconds, then rest for 10 seconds. Repeat for 5 sets. 

Position yourself in front of a mirror and practice your blocking technique. Pay attention to your stance, footwork, and hand placement. Spend 30 seconds on each movement, followed by a 10-second rest. Complete 5 sets. 

Arrange cones in a straight line and practice your blocking techniques as you run through them. Use various techniques, such as drive blocking and cut blocking. Do 5 sets of 5 repetitions, resting for 10 seconds between each set. 

Route running is essential for receivers, tight ends, and running backs. To enhance your route running skills, focus on drills that improve speed, agility, and precision. Here’s a 30-minute practice routine.

Also Read: Soccer Conditioning Drills 

Arrange cones in various patterns to simulate different routes, such as slants, ins, outs, and go routes. Practice running each route as quickly and accurately as possible. Perform each route for 30 seconds, then rest for 10 seconds. Repeat for 5 sets. 

Have a partner call out different routes and react by running the correct route as quickly as possible. This drill improves your reaction time and agility. Execute each route for 30 seconds, then rest for 10 seconds. Repeat for 5 sets. 

Position yourself in front of a mirror and practice running routes while observing your form and technique. Focus on your footwork, hand placement, and timing. Practice each route for 30 seconds, followed by a 10-second rest. Complete 5 sets. 

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Tackling is crucial for defenders and requires precise technique and body control. To enhance your tackling skills, focus on drills that improve form, power, and agility. Here’s a 30-minute practice plan.

Also Read: Baseball Workouts at Home  

Set up tackle dummies and practice tackling them using correct form and technique. Concentrate on driving through the target and keeping your head up. Perform each tackle for 30 seconds, then rest for 10 seconds. Repeat for 5 sets. 

Arrange cones in a zigzag pattern and practice running through them, making a tackle on a dummy at the end of the pattern. Focus on maintaining speed and balance while tackling. Complete 5 sets of 5 repetitions, with a 10-second rest between each set. 

Stand in front of a mirror and practice your tackling technique. Pay attention to your stance, footwork, and hand placement. Practice each movement for 30 seconds, followed by a 10-second rest. Repeat for 5 sets. 

If you maintain peak performance through the end of the game, you'll stand out on the field. While most players operate at around 85-90% capacity in the final moments, sustaining 100% performance gives you a crucial advantage during crunch time.

This heightened performance can lead coaches to design plays that highlight your skills, boosting your chances to become the game’s hero and earning the confidence of your teammates.

Endurance training doesn’t have to be complex. To prepare for the demands of the game, practice at game speed during the off-season and training sessions.

Ensure you’re game-ready by taking more snaps, running 40-yard sprints, and frequently practicing routes. This preparation will help you stay at your best throughout the game.

You are what you eat, and your diet plays a crucial role in achieving your fitness goals. Protein is essential for muscle growth, with many experts estimating that nutrition accounts for about 80% of muscle development, while training contributes around 20%. If you’re not getting enough protein, you might not see the results you want.

The amount of protein you need varies depending on your athletic level.

It's also important to note that not all protein sources offer the same benefits. Lean meats like bison and chicken provide more protein with fewer calories, while fatty meats such as beef and pork come with higher calorie counts. Generally, avoid processed foods, caffeine, and sugars.

For positions requiring quick footwork—such as receivers, defensive backs, running backs, and quarterbacks—focus on building lean muscle with sources like lean meats. For positions like linemen and linebackers that benefit from increased bulk, a high-protein, high-calorie diet is more appropriate. 

Understanding the rules better than your opponent can be the key to winning or losing. Even NFL players sometimes overlook specific rules, leading to confusion and mistakes during deflections or unexpected plays.

To avoid gaps in your knowledge and prevent unnecessary errors, thoroughly study the rules of the game. You can find all the updated rules in the NCAA Rule Book however you will want to make sure to study the specific rulebook for your level of play / league. 

Sleep is a cornerstone of athletic success and cannot be overlooked. For athletes, getting quality sleep is essential for building muscle, maintaining energy levels, and boosting mental stamina. It should be a fundamental part of any training regimen.

During sleep, your body engages in critical recovery processes. Estimates suggest that about 90% of your body’s healing and repair occurs while you’re asleep. This recovery period is vital for muscle repair, energy replenishment, and overall physical and mental rejuvenation.

Maintaining a consistent sleep schedule helps regulate your body’s internal clock, ensuring that you get restorative sleep. This regularity enables your body to fully recover and generate the energy needed for peak performance on game day.

Incorporate sleep as a priority in your athletic routine to optimize your recovery, enhance your performance, and achieve your goals. 

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