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Sports training

American football warm-up: run, move, land and accelerate

No warm-up programme has been tested on injuries in American football, so this one is ours, built on our warm-up guide and the shape of the FIFA 11+, the warm-up from football's world governing body (FIFA), which cut injuries in football by about a third: running first, then strength, landing and balance, then faster running. It works for tackle and flag. Afterwards, take contact up in stages, as USA Football teaches: no-contact and bag work before controlled contact, and only then full-speed drills, within your league's limits on full contact. You need a light resistance band, and cones if you have them.

15 minBeginner16 movesCardio machine · A wall · A bandQuads · Calves · Hip flexors · Hip abductors · Glutes · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Treadmill jogging2 min
    Intermediate · Quads, Calves, Glutes · 3D demoEasy joggingEasier: Treadmill walkingHarder: Sprint intervals
  2. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoEasy and springyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  3. Side-stepping (sideways walking)2 × 10 m each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoShuffle sideways without crossing your feetHarder: Lateral band walk

Move

  1. Front-to-back leg swings8 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoHold a support; let the swing grow a little each timeHarder: Contract-relax hamstring stretch (PNF)
  2. Side-to-side leg swings8 swings each leg
    Beginner · Adductors, Hip abductors · 3D demoSide to sideHarder: Lizard pose (Utthan Pristhasana)
  3. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoReach up as you turnEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
  4. Walking lunge6 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoUpright and steadyEasier: Split squatHarder: Split squat with dumbbells

Activate

  1. Glute bridge10
    Beginner · Glutes, Hamstrings, Abs · 3D demoSqueeze at the topEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  2. Lateral band walk10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoKnees out against the bandEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
  3. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoShoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  4. Isometric neck holds (four-way)15 s each direction
    Beginner · Neck · 3D demoPush your hand against your head and keep your head still; stop for pain, dizziness or pins and needlesEasier: Chin tuckHarder: Chin tuck with head lift

Land

  1. Single-leg hop and stick3 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoHold the landing for 2 seconds, knee over the middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
  2. Snapdown to athletic landing5
    Beginner · Quads, Glutes, Hamstrings · 3D demoDrop fast, land quietlyHarder: Box drop landing

Speed

  1. Acceleration wall drill2 × 5 s
    Beginner · Hip flexors, Glutes, Hamstrings · 3D demoLean into the wall and drive your kneesHarder: Overhead dumbbell swing
  2. Treadmill running3 × 20 m
    Intermediate · Quads, Calves, Glutes · 3D demoBuild to about 90% of full speedEasier: Treadmill walkingHarder: Sprint intervals
  3. Shuttle runs2 × 5-10-5
    Advanced · Quads, Glutes, Calves · 3D demoThree-quarter pace; get low into each turnEasier: Treadmill jogging

Tips

  • Then position drills, from walk-through to half speed, and contact in stages: no-contact air drills, bags and controlled contact before full-speed thud or live drills. Young players start from a two-point stance.
  • Tackling: head up, eyes up, contact with the shoulder and chest, never the top of the helmet.
  • In pre-season heat, the acclimatisation rules come first, including helmets only on days 1 and 2. Know the signs of heat illness on the American football page.
  • Flag players: keep the landing and turning blocks. For girls' flag, a warm-up with strength and landing work every session is worth doing, as in the anterior cruciate ligament (ACL) programmes from other sports.
  • Anyone with a suspected concussion stops for the day: if in doubt, sit them out.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the american football warm-up: run, move, land and accelerate take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.