Six ‘Football-Worthy’ Exercises for the Rest of Us

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As soon as the bar reaches your collarbones, pause, then slowly reverse the movement to return to start. (If you cannot perform a full bodyweight pull-up, you can use an assisted pull-up machine, place your knees on a resistance band that’s looped around the bar, or hold a dead hang.) Perform as many reps as you can, then get on the floor in a push-up position with your hands on the floor directly underneath your shoulders and your body forming a straight line from head to heels.

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From here, bend your elbows to slowly lower your chest as far toward the floor as you can while maintaining a flat back. Pause, then push through your hands, again keeping a flat back, to return to start. Perform as many reps as you can. Rest for 60 seconds, then repeat both exercises for a total of three rounds.

5.) Stability ball plank circles. Your core is at the center of your entire body’s strength and power. By working both your “six-pack” muscles and your deep-lying spinal stabilizers, this dynamic exercise helps score you a middle that’s as functional as it is chiseled.

Instructions: Get into a push-up position with your hands braced on a stability ball and your body forming a straight line from head to heels. Lower your torso so that your forearms rest on the ball, making sure to keep your entire body braced.

From here, use your shoulders and elbows to roll the ball in clockwise circles. Complete as many circles as you can, then rest for 30 seconds and repeat, this time performing counterclockwise circles. Rest for 30 seconds, then repeat both exercises for a total of three rounds.

6.) Slackline walk. This balancing act is all about training the body’s proprioceptive powers—your nervous system’s ability to sense your body positioning and movement. The result: better sports technique and a lower risk of injury.

Instructions: Secure a slackline to two posts a couple of feet above the ground so that it is taut in the middle. With bare feet, step onto one end of the line. As soon as you are comfortable standing in place for 10 seconds, hold your arms out to both sides of your body for balance (you can also hold a stick or pole), and slowly walk from one end of the line to the other.

Progress to walk back and forth three times.

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