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FUNCTIONAL STRENGTH TRAINING FOR FOOTBALL
   by Dr. Nick Bourne

Football players notably spend a large percentage of their time conditioning in the weight room. However, the force generated in the weight room does not always directly transfer to the playing field. For while many traditional weight training exercises such as the bench press increase absolute strength they do not obey the laws of training specificity and therefore do little for game related skills and attributes such as maintenance of core stabilization, sensitivity to manipulate your opponent's body weight and the ability to exert force when combined with correct footwork. Moreover, although strength levels may significantly increase in the weight room, if an athlete does not learn how to contract, and in particular relax efficiently, the increased strength acquired in the weight room may not directly translate to more powerful striking and manipulation of an opponent on the playing field.

In the last few years there has been an explosion in the application of functional training to sport and in particular the area of strength and conditioning. Pioneers in the field of athletic performance and preventative medicine such as Michael Boyle, Gary Gray, Gray Cook, Vern Gambetta and Mark Verstegen all advocate the importance of using functional training to enhance sport performance.

Functional training for sport is characterized by the use of multi-joint, multi-planar motions performed in functional weight bearing positions such as standing and stride standing. The exercises promote control over one's bodyweight, challenge balance and proprioception (awareness of body position), and activate key stabilizers around the spine, hips and shoulder girdle. Examples of functional strength exercises utilized by Martial Arts for Football include the use of judo uniforms or gis as they are referred to in Japanese as well as stick and partner resistance training.

Judo gis and stick training are used to perform various pushing, pulling, grappling and manipulation drills. They have been successfully incorporated into the training of collegiate Division I football players. Partner Resistance training involves two partners using each other for resistance.

Partner resistance drills are specifically derived from martial arts training and differ from manual resistance training in their dynamic practical application. Their use has the added advantage of improving your ability to "stick" and manipulate your opponent. Stick refers to the maintenance of physical contact between you and your opponent and is used by boxers who grab and nullify their opponent's arms when they are in being hit excessively or need a rest.

All of the functional methods of strength training mentioned mimic the type of resistance encountered on the playing field and therefore provide a key link between the weight room and the playing field. The benefits of functional strength training for football can be summarized as follows:

1) They enhance functional strength that directly translates to the playing field and the ability to play football
For example push and pull training can be performed simultaneously. Furthermore, functional strength training also teaches you how to absorb your opponent's force — an asset that the vast majority of strength training programs do not specifically address.

2) The drills improve sensitivity and ability to feel exactly where your opponent's weight distribution lies — necessary to manipulate them and exploit their weaknesses
For example, if you feel your opponent's weight distribution is too far backwards over his heels, then simply help him further in that direction by pushing him backwards. The ability to feel what your opponent is about to do and where his weight distribution lies is achieved through the sensation of touch and repetition of numerous functional strength training drills.

When you can feel what your partner is about to do or where his weakness lies then you have more time to concentrate on other things - such as the position of the quarterback or running back. This skill can be trained to such a high level that you can manipulate your opponent even with your eyes closed and is exemplified by blind judo players who can often compete on level terms with their sighted opponents!

3) The drills are performed in weight bearing functional positions
Important stabilizers around the spine, shoulder girdle and pelvis are activated and strengthened thereby enhancing the transmission of force from the ground to your opponent.

4) Many of the drills mimic the type of game situations you will encounter on the playing field
Therefore mistakes in executing basic football techniques and motions such as drive blocking can be analyzed, remedied and incorporated into your basic functional strength drills.

5) Importantly, the exercises can significantly improve absolute strength levels
If you have never performed functional strength drills before, try pushing a resisting partner of equal or greater weight backwards multiple times and you will soon realize the tremendous potential for strength improvement. The drills can provide an extremely vigorous workout helping you to achieve a much greater level of sport specific conditioning that carries directly over to the playing field.

6) The drills teach you how to contract and relax efficiently
When taught correctly, you learn to manipulate your opponent by going from a relaxed state to a fully contracted state in a very short period of time.

7) Significantly improve your footwork
Many functional strength drills teach you how to get your body and feet into optimal positions to exert force.

8) Significantly improve grip strength
In addition to general strength many of the drills will also enhance your ability to "lock" onto your opponent in order to manipulate them.

9) Their use allows an economical use of your time
Both partners can work out simultaneously with one person exerting force and the other person absorbing force.

10) Finally, functional strength training for football gives you a valuable alternative to conventional strength raining that can provide variety and help relieve the monotony of the weight room

For video footage of functional strength training drills outlined above, please visit the Videos page.