Football Workouts | Dynamic Effort For Developing Speed And Strength In Football

Dynamic Effort For Developing Speed And Strength In Football

It may seem like such a complicated concept, but dynamic effort basically refers to the lifting of a non-maximal load that is done at the highest possible speed. Probably your first impression is that dynamic effort is something that sports players do often.

Jumping and running activities like football exercises are done at maximum speed and effort after all. However, the truth is that athletes don’t often practice dynamic effort. Unlike powerlifters, a lot of athletes don’t really lift heavy weights at the maximum speed possible. However, athletes such as football players can improve both their speed and strength when they incorporate the system of dynamic effort into their football workouts.

  • Do some warm-up football exercises first. This should be a routine in every one of your football workouts. Do not forget to do some stretching so that you won’t experience cramps later on during your workout session.
  • After your warm-up, put 50 percent of your maximum on the bar. Time yourself in 5 repetitions. Round it to the nearest tenth of a second. Do your reps as fast as you can – this is the most important part. Then, add 1 second to what you recorded earlier. This is what you will use as the time limit for your next sets of football workouts.
  • Rest for around 2 minutes. Then, add 7.5 percent of your maximum to the bar. Do 5 reps as fast as you can. Do not forget to time it. If you managed to make 5 reps within your time limit (in the example it is 7 seconds), rest for another 2 minutes then add another 7.5 percent of your max before doing another set. Continue doing these football exercises until you can’t make 5 reps anymore within your time limit.

To make it clearer, here is one example of dynamic effort football exercises for an athlete who maxes 400 pounds:

  • Set 1: 200 pounds done in 6.5 seconds. Time limit is set at 7.5 seconds. Rest for 2 minutes.
  • Set 2: 215 pounds (15 is 7.5 percent of 200) done in 6.7 seconds. Rest for 2 minutes.
  • Set 5: 230 pounds in 6.9 seconds. Rest for 2 minutes.
  • Set 7: 245 pounds in 7.7 seconds. Stop doing the football workouts if you have gone over the time limit.

If you are in need of improving your speed and strength, you should include this system of dynamic effort in your football workouts and football exercises. If you do it everyday, you’ll notice that each session with dynamic effort will differ from the others. You’ll get a different speed and time limit. As long as your time is improving, then you are sure that you are doing the correct exercise.

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One Response to “Dynamic Effort For Developing Speed And Strength In Football”

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