Keeping in prime shape should always be on the forefront of football players’ minds during the offseason.

The question is, are you getting the most out of your workouts?

Most of the basic, common exercises that people associate with football can be effective (bench press, squats, etc.), but some workout regimens might not be beneficial for players.

Jace Derwin – lead sports performance specialist at Volt Athletics – believes there are no bad exercises, but some are more optimal than others.

Still, he has some concerns, specifically around one common piece of exercises equipment that most football players have encountered at some point: the speed ladder.

DeVader thinks speed ladders don’t contribute much to an athlete’s physical progress.

“Now, my biggest gripe always comes down to speed ladders because they do nothing for actual speed development,” Derwin said. “They may be great for some light coordination or working on rhythm and quick feet, but they offer nothing in terms of actually making athletes sprint faster.”

Instead, Derwin encourages athletes to focus on compound exercises in the weight room rather than darting through agility ladders for better overall development.

“Weight training supplements and develops the strength and lean muscle mass that is necessary to play the game of football,” he said. “Properly progressed and implemented yearly training is a valuable tool for athletes to increase their performance and reduce the risk of injury.”

Strength gains and reduced injury risk correlate to the athlete’s form in the gym, because proper form is of paramount importance for any loaded exercise.

Derwin breaks down structural compound exercises (e.g, squats, deadlifts and bench press) into these key points for athletes to keep in mind:

 

• Require that the back remains neutral
• Core braced
• Chest proud and eyes forward
• Use the largest functional range of motion that allows for stability to be maintained

 

Make these small changes in the weight room and the results could be big on the field.