Kids grow up dreaming of being a running back.

Center of attention. Touches the ball a lot. Touchdowns. Excitement.

It’s also a physical position as running backs get tackled on most plays. It’s important to be in proper physical shape, and the offseason is the time to start on that.

Running backs come in all sizes and have different skill sets. Some are quick to the corner, showing blazing speed down the sidelines. Others live between the tackles, grinding out yards as the offense moves down the field. Some are fortunate to possess power and speed.

SEE ALSO: Get more strength and training advice from Volt Athletics

No matter what body type you bring to the table, here are some exercises that will make you more explosive and a better all-around running back at the high school level.

Legs: Power and speed

• Squats. Three sets of 10.
• Jump squats. Three sets of 10.
• Lunges. Three sets of 10.
• Jump lunges. Three sets of 10.

Upper body: Power and stiff arms

• Bench press. Three sets of 10.
• Plyo push-ups. Three sets of 20.
• Barbell shrugs. Three sets of 10. 
• Barbell clean and press. Three sets of 10.

Core: Balance and flexibility

• Medicine ball twist. Three sets of 10.
• Front planks. Three sets for 1 minute each.
• Side planks. Three sets for 1 minute each.

These are some simple exercises you can do at home or the gym. Add these to your current workout program to build a well-balanced body so the next time you come across a big defender, you’ll have the speed to run around him or the power to go through him.

Peter Macias is a USA Football certified youth coach who writes about technology and sports. He also is a former member of the Tampa Bay Buccaneers special events and gameday operations staff, a member of the NFL Alumni Association and an Heads Up Football Ambassador. Connect Peter on twitterand on LinkedIn.