Getting in shape for football?

Question

I'm 16 and I'm gonna go out for varsity football this fall. I am pretty muscular, run the 40 yard dash in under 5 and I'm good at playing football. There are a few problems though and they are, I'm horribly out of shape and I get injured pretty easily. What are some ways I can get into better shape for football and also prevent injuries once I get out there to play? Any suggestions would be much appreciated, thanks.

Answer 1

Well you sound physically up to par, and you say you have some skills too which is good. You can always do more drills and work on your footwork, bodywork, technique though.

To answer your question, getting in shape is basically what you always hear - diet and exercise. Its better to eat lots of small meals during the day than two or three big ones. Drink lots of water, that helps your system stay flushed and hydrated. Get enough sleep, lack of sleep can trigger your body to build up fat, as can stress. Dont drink, and dont do any drugs, naturally. Foods high in fiber and protein - lean meats, beans, etc - are the best things to eat, and you need protein to build muscle mass if you're working out regularly. Adding muscle mass can help burn fat, too - muscle cells burn something like 4 times as much calories per day than fat cells.

As for avoiding injury, the best thing to do is work on your flexibility - almost all sports injuries involve a muscle or tendon or ligament getting pulled too far or pulled in a way its not designed to go. When you increase your flexibility, you're increasing the amount of strength and elasticity of your connective tissues, which means they can take more abuse and stretch and absorb it. If you're suffering a lot of broken bones, though, theres not as much you can do.

edit: some more recipe ideas since the guy below posted good ones...it doesnt really matter what you eat, as long as you're giving your body what it needs (vitamins, minerals, calories and amino acids) without too much of what it doesnt (empty calories, excess fats and sugars, excess chemicals). So, natural foods and homemade meals are better. I like to get frozen fruit and fruit juice and blend them together to make smoothies. Adding a raw egg in with them will give you a good protein boost, cheaper than soy protein powder. Pasta is good for before-game meals as its starches - good energy - without too much extra. I like beans especially - hummus is easy to make, just blend a can of chickpeas with about 1 oz olive oil, 2 oz lemon juice, 1 oz water, and spices if you want, and its a great light snack with vegetables. Fish is always a good protein as its light in bad fats and cholesterol and high in things like omega-3 fatty acids.

Answer 2

This off season start powerlifting now. Im serious I can get you on a program guaranteed to put on some mass. With this type of workout you will get some huge quads and upper body strength. Bigger muscles will help you from getting hurt. Look at the legs of RB they are huge and they are getting hit 20 times a game. They get up like nothing happened. You will also gain upper body strength you will have a chest and shoulders like Arnie okay not over night but you will get some awesome improvments. Bench Press, Squats and Dead Lifts (I prefer Sumo style). Thats all you need my man. Dont buy into that protein powder thats a waste of money. Tuna fish baby,hard boiled eggs and lots of milk. If you can down half a gallon of milk a day no need for other proteins sources your regular diet will get you the rest you need. Especially if youre eating one helping of tuna and two hard boiled eggs a day at your weight. Try some of those microwave macaroni and cheese with a can of tuna always in water never oil. Another is cottage cheese, tuna and salsa. The cottage cheese takes on a tofu place and takes on the salsa flavor. Dont knock it til you try it. If you have any questions just email me. Peace out my man..............Oh yeah I did forget no Roids either stay away from them. After reading my second sentence it sounds like Im selling secrets or workouts. No Im just offering some things that have worked for me. Not every workout will work for everyone but, these three exercises work for everyone. Hardgainers included which I dont believe in but, many claim them out there.

Answer 3

Best thing to do is ask the head coach and/or coach who supervises weight room etc....they will give you position specific exercises, all of which will include running so you might as well do that now, plus thats the best way to get in shape anyways. Best way to prevent injuries is strengthen the muscles, but the coaches should have exercises for that too.

Answer 4

I would not suggest roids. what i am doing for next football season is going down to GNC and buying potien shakes and bars and all those kind of stuff. Give your self a really good workout and then take these and it helps build up muscle on you. you got to have a lil fat on you though, in order to get muscle, you have to have fat.

Answer 5

just get in the gym, u will have to bulk up and build more muscle, and it depends on what position u wanna play im a freshman and im on o-line, i run a 5 sec 40, so if u wanna be a RB or WR then u need like a 4.7 or faster, u dont just need to do long distance running, u also should do wind sprints, like 100 yrd sprints, and do quite a bit of them. but like i said, if u get some more muscle u wont be as prone to injury, and when ur on the field always be agressive, the coaches will be watching you to see if ur any good

Answer 6

get used to pain, and just o some lifting in the offfseason and b4 football season comes just do lots of running is your best bet

Answer 7

roids