Most high schools in Jacksonville have some sort of sports program. Sports specific training for Jacksonville, FL athletes helps them excel in their chosen sport. Warming up correctly before a program assists players and reduces the chance of injury. Take a look at some warm-up exercises done by different types of athletes before their training.

Dynamic Lunge With Rotation

This exercise opens up the upper and middle back and loosens up tight hips. It also provides players with extra stability. Players step out with their front leg, then lower their back knee until it’s a few inches from the ground while twisting from their waist. Repeat this exercise on both legs.

Lateral Lunges

The gluteus medius, or the side of the butt, often gets neglected during workouts. Practicing these lunges gets this muscle engaged and fully stretched, leading to fewer knee injuries. Players step out to the side, bending the knee of the leg moving out while keeping the opposite leg and the torso stable.

Inchworms

This exercise works the lower back, abs, and pelvis. It also engages shoulder muscles while stretching out a player’s glutes and hamstrings. Players begin with their feet together. After lowering themselves down with their hands on the ground, they walk themselves forward on their hands until they’re in a fully extended plank. Players then walk their feet forward a few inches at a time until their feet are next to their hands.

Jumping Jacks

They’re old-school, but they work. Jumping jacks are one of the best ways to get the heart rate up. The jumping motion forces deeper breathing, getting oxygen circulating more efficiently and warming up muscles throughout the entire body.

Sprints

Sprints help athletes build up fast-twitch muscle fibers. They’re also a great way to increase cardiovascular endurance, helpful in sports where a great distance needs to be covered. Plus, getting through a grueling round of sprints gets your head ready to face anything else that’s thrown at you during a workout.

Athletes in every sport owe it to themselves to make sure that they’re warming up correctly in order to put in their best performance. Finding the right sports specific training in Jacksonville, FL helps players push themselves to new performance heights.

SAS (Speed, Agility, Sport-Specific) provides sports specific training to Jacksonville, FL athletes. Players get the benefit of years of experience training top-level athletes. Contact us today at 904-616-6573 or reach out to us on our website at https://sassportsperformance.com/contact. Let us work with you to put you at the top of your game!

Proper football agility drills can work wonders for both speed and acceleration. Agility drills as a whole are designed to increase speed, acceleration, and the ability to change direction while in motion.

Increasing Speed

Football agility drills aimed solely towards speed will help you move faster and maintain those higher speeds across a longer distance. Here are the top 3 drills used by professional athletes aimed at increasing speed. Check out sassportsperformance.com for more information on increasing your speed!

1) Speed Ladder Drills

Side to Side (Lateral Running) – With a low center of gravity, step in each ladder space while moving side to side. Bring your knees up high and land on the balls of your feet.

Forward Running – Jog through the ladder bringing your knees almost up to your chest. Make a conscious effort to land on the balls of your feet and use your arms to propel your body forward.

2) Plyometric Box Jumps

With a box in front of you, stand with your feet shoulder-width apart. Drop quickly into a quarter squat position, push your feet through the floor as you swing your arms up and propel yourself onto the box.

3) The Flying 20

You will need 50 yards for this drill. Set a cone 30 yards away, and a second one 50 yards away. Start out slow and slowly increase your speed from 0-30 yards. Once you hit the 30-yard mark, you should be running full speed.

Increasing Acceleration

Football agility drills aimed more towards acceleration will help you find that burst of energy needed to go from prone to running or to turn on the afterburners and go into full sprint while already running. Here are 3 more football agility drills athletes use to increase acceleration. Be sure to visit sassportsperformance.com for information on more acceleration training.

1) Hill Sprints

Hill sprints are a great way to increase acceleration and bursts of speed without the use of any special equipment. When sprinting uphill, remember to focus all of your energy in just 10-20 yard bursts and keep your knees high. Each sprint should take under 10 seconds.

2) Tennis Ball Cuts

Have a teammate stand 15-20 yards in front of you holding a tennis ball in each hand. Sprint directly towards him and have him drop one of the balls. Quickly plant a foot and dive to catch whichever ball he drops.

3) Four Corners

Set up 4 cones or objects in the shape of a square and number them 1-4. Stand in the middle and have a teammate or partner call out a random number. Upon hearing the number you sprint towards the cone or object, touch it with your hand, then sprint back to the middle.

Football agility drills are a great way to increase both speed and acceleration. SAS Sports offers a unique approach to agility drills. Visit us online at sassportsperformance.com to learn more about getting a custom, personalized agility routine tailored just for you!

If your kids are undergoing football training sessions, then practice time is generally what’s left after school is done. Depending on several factors, this could last from anywhere from 50 minutes to an hour or longer.

Age

If your kids are still under eight years old, then a session might last for only 50 minutes to an hour. Since kids have shorter attention spans, anything longer than an hour might not be as ideal and could just as easily be forgotten. For players who are about 11 or 12 years old, though, an hour and a half of practice will suit. Those under 15 years old can look forward to 2 hours’ worth of training.

Skill level

If your kids are training to be future soccer players, though, one of the things they would need to get used to is the grueling pace and amount of the training, says The Telegraph. Sessions multiple times a week can easily make all the difference between bagging that scholarship and losing it.

Training type

One way to give your kids an edge is to enroll them in football position training in Jacksonville. With so much competition these days, it’s not enough to learn how to play football the way they teach it in schools. With position-specific training, your kids can build strength and skill positions that they would never have been able to, otherwise.

Finding help

Choosing an excellent football position training in Jacksonville can help your child develop not just the skills to stay on top of the game but the kind of qualities that are going to prove invaluable in life later on—determination, motivation, drive. That’s the kind of training great coaches can give. If you believe in what your kids can do, if you believe in their talent and want them to hone those skills and see them grow and become professional athletes and football players, then don’t waste time and opportunity. If you want your kids to learn and you want to give them the best possible chance at achieving their dreams, give them the training and help they need. Look for professional trainers.

Reminders

Just make sure your kids are ready for the commitment and endurance they will need to complete the training—the diets, the grueling workouts and demanding training schedules. For more details on position-specific training sessions, don’t hesitate to reach out and get in touch with us.