Football is a physical sport that demands lots of muscle mass and stamina in order to withstand the wear and tear of continuous contact. The top athletic traits that football players are required to have to be successful on the field is explosive power, fluid change of direction, top speed, durable stamina, and brute strength. In this article, Crucible Select will give you an at-home workout that requires no equipment to complete that will help elevate your game to a new level when you’re not close to a nearby gym.
Full Body HIIT Workout Plan (17 minutes)
HIIT stands for High-intensity interval training which include short exercises that require a burst of energy in short times with some rest breaks. These help you lose weight, burn more calories, build multiple muscle groups at once, and improve stamina.
Push Ups – 30 seconds
Plank Ups – 30 seconds
Transfer from plank position to push up position
Shoulder Taps – 30 seconds
While in push up position tap your shoulder with your opposite hand
Plank Forward Reach- 30 seconds
While in plank position reach out with one hand at a time
Alternate Lunges – 30 seconds
Slowly lunge from one side to the other
Jumping Jacks – 30 seconds
Calf hops – 30 seconds
Hop in place
Crunches – 30 seconds
Crab Toe Touches – 30 seconds
In the crab walk position reach your hand to the opposite leg
Plank – 1 minute
Control your breathing while engaging your core
Side Plank Rotations – 30 seconds
In the plank position rotate to the side to side with your outside hand out
Russian Twists – 30 seconds
Lie down with your back facing the ground move both your arms to one side of your body to the other with a tight core
Push Ups – 30 seconds
Jumping Jacks – 30 seconds
Jump while keeping your core tight
(REST) – 30 seconds
Split Lunge Jump – 30 seconds
Alternate lunges but jumping into them
Squats – 30 seconds
Make sure your getting low
Wall Sit – 30 seconds
At a 90 degree angle
Squat Jumps – 30 seconds
Squat and then push off as far as you can upward to jump
Burpees – 30 seconds
Push up to squat jump
Mountain Climbers – 30 seconds
Push yourself to explode your legs upward
Twisting Crunch – 30 seconds
Bring your legs in a L position and intercross your legs as you move your opposite elbow to the opposite leg
Reverse Crunch – 30 seconds
Lay flat and bring your legs into your chest then bring them back down
Lying Leg Raise – 30 seconds
Keep your core tight
Jumping Jacks – 30 seconds
Push it
(REST) – 30 seconds
Plank Knee Ins – 30 seconds
In a plank position bring up your leg to your elbow
Push Ups – 30 seconds
High Knees – 30 seconds
Keep them high and push it
Burpees – 30 seconds
Almost there
Plank – 1 minute
Control your breathing and focus on your core
Mountain Climbers – 30 seconds
Be explosive
Jumping Jacks – 30 seconds
Finish strong
Good Work!
*Repeat if necessary
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What is Crucible Select?
The Crucible Select is an intense football training camp that helps develop 200-250 student-athletes between 5th-12th grade skills per camp. We limit the number of spots for each position so the coach/guest to participant ratio is under perfect conditions for our participants to learn and form a connection with others. This isn’t any ordinary training camp because it’s also a competition. The best performers receive invites to the Carolina Bowl and are featured on our website for college recruits to see. Go to crucibleselect.com to see our upcoming football training camps.
