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Football Workout Program | Kbands Football Power Five Training Sequence

Football Workout Program | Kbands Football Power Five Training Sequence

October 22, 2016

Athletes will perform five different exercises to complete the Kbands Football Power Five Training Sequence. The first exercise is the lateral speed skaters. Athletes will attach a set of Kbands Leg Resistance Bands just above their knees and laterally jump between two sets of cones on the ground. Jumping from their outside leg athletes will switch legs in mid air and land on their opposite leg. Athletes will continue this alternating jumping pattern for 30 seconds before resting for 30 seconds. Athletes will complete 6 sets of the speed skater drill.

For the second drill athletes will move into the split squat position and powerfully jump into the air, switching legs in midair and landing on the opposite leg. Complete 4 sets of 15-20 seconds allowing 15-20 seconds of recovery between sets.

Athletes will then line up where there is 10-15 yards of open space and perform resisted alternating power skips from one end of the drill to the other. Perform 12 alternating skips for a set and complete 4 total sets of the exercise.

Next athletes will move into a triple lunging sequence in which a forward, side, and reverse lunge are simultaneously performed for a total of 20 rounds. Complete 2 sets of the triple lunge sequence on each leg.

Finish the workout by pacing a Ballistic Band under both feet and placing the opposite end in the palms with the elbows rotated forward. Athletes will squat down and then perform an overhead press with the Ballistic Bands after each squat. Complete 4-5 sets of 10-12 repetitions, allowing 40-60 seconds of recovery between sets.

For more football training drills and workouts go to the Football Training Section at Here athletes can find drills and skills that will help them develop the athletic skills to have tremendous success on the field.


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