Speed Strength

• While certain positions require some serious speed--like receiver, running back, defensive back and linebacker--the only way to really get faster is to get stronger. Speed separates the outstanding from the very good, so working out your legs is a must. Do leg presses and leg lifts every day, three reps of 15 for each different leg exercise. Make sure you run 30 to 45 minutes at least every other day so that the muscle can stay long and lean. Jump rope for 10 to 20 minutes a day if you can. This will improve your small-twitch muscles and your reaction times. Foot mechanics are also important. Do 50- to 100-meter wind sprints by driving off the balls of your feet and keeping your head steady so you can run at full speed and concentrate on a ball in the air.
  
  

Medicine Ball for Arm Strength

• Using a Medicine Ball is excellent for many sports but especially for quarterbacks in football who are trying to improve their arm strength and core strength. It's important to warm up and stretch before using the medicine ball. It is easy to pull a muscle or tweak something because the medicine ball relies on smaller muscles you wouldn't regularly use to do certain routines. For arm strength the best workout is the figure eights, which mimics the motion of throwing a football over and over. By holding the medicine ball with your arms extended over your right shoulder, bring the ball down like you are chopping wood, towards your left foot. Then bring the ball straight up over your left shoulder and down towards your right foot. Then back up to your right shoulder and repeat. You will need to bend at your knees to complete this. It will work your shoulders and your back equally, no matter what arm you throw with. Do as many reps as you feel comfortable doing.
  
  

Hard-Hitting Full-Body Workout

• For players who need to be strong all over to deliver hard hits on opposing players--usually defensive and special-teams players--a full-body workout every day or every other day is an ideal way to make you lean and mean and ready to hit hard. Start with six reps of a hang clean, three times. Three sets of 15 leg presses will work the legs along with three sets of 10 reps for leg presses. Three sets of 12 rep side lateral raises and three sets of ten rep cable rows will work the core and stomach. Two sets of 10 reps of heavy dumbbell presses will work the chest. Then work your arms at your own ability, working the biceps and triceps, though three sets of 15 reps apiece maximum is recommended per muscle group.