Top 3 Resistance Bands Exercises For Football: 

Believe it or not elastic resistance is the superior training tool for building speed and power on the football field. 

Seriously! Elastic resistance is better because you can take the exact movements from the field and make them exponentially more difficult, with super effective and smooth resistance.

While you can use resistance bands to create tons of power, strength and speed building movements, there are three exercises for the gridiron that really stand out: The Resisted Forward And Side Step, the Three Point Stance Forward And Back, and the Linebacker Pop.

Let’s face it, football games are won and lost at the line of scrimmage. These three football exercises with resistance bands are going to build power and strength so that you can beat your opponent off the line. Let’s get started with the first exercise:

Exercise 1: Forward And Side Step

Explanation: Most plays will be going to either side of the ball. You need to build speed, as the first man to hit, will win the battle. This exercise is great for improving your speed and foot work, as soon as the ball is snapped.
Set Up:

Anchor: Move your resistance bands door to the bottom of the door
Attachments: Secure the ankle straps on your ankles, one per ankle. Adjust the straps so that the ring is towards the back of your ankle.
Body Position: Start in a three point stance
Movement/instructions: Make sure that you are far enough away from the anchor so that you have tension on the bands. You want to have tension so you build the firing motion within the muscles, the fast twitch muscle fibers. These are the muscles that create power and strength.

Get into your 3 point stance with your head up. Take a step to the right with your right foot, then get back in position and then a step to the left with the left foot. Remember, you’re coming out from a down position in a three point stance.

As soon as you stand up, you want to be ready to give someone a pop because someone’s going to be coming at you. You want to stand them up. The best way to do this is by staying low.

You can alternate side to side or you can do a certain number of reps to the right and then to the left.

Exercise 2: 3 or 4 Point Stance Forward And Back

Explanation: The power for exploding forward off the line of scrimmage is dependent on several muscles in the legs. This exercise BUILDS those muscles. Don't be afraid, add some serious resistance! You will be shocked at how winded you will become, and how much your legs will start to burn 🙂 Go get 'em!
Set Up:

Anchor: Move your resistance bands door to the bottom of the door
Attachments: Secure the ankle straps on your ankles, one per ankle. Adjust the straps so that the ring is towards the back of your ankle.
Body Position: Start in a three point or four point stance depending on your preference and position.
Movement/Instructions: Make sure that you are far enough away from the anchor so that you have tension on the bands.

During this exercise you want to make sure to keep your head up and butt down. To complete one rep for this exercise take and explosive step forward, reset in your 3 or 4 point stance, and then take a controlled step back.

Linebacker Pop

Explanation: If you are a linebacker, you are behind the line of scrimmage in a squatted "ready" position. At the snap of the ball a big lineman or running back is going to be charging at you to stand you up and push you back. What do you have to do? You have to give the opposing player a powerful pop to stand him up, and push him back so you can follow and stop the play.
Set Up:
Anchor: Move your resistance bands door to the bottom of the door
Attachments: Secure the ankle straps on your arms above the elbow. Adjust the straps so that the ring is towards the back of your arm.
Body Position: Start in a football/linebacker "ready" stance
Movement/instructions: From the "ready" position, you are going to step to the right and push out in front of you as hard as you can against the resistance. This will simulate forcefully hitting/pushing a lineman so he doesn’t take you out.  Then get back to your "ready" position. You can alternate 1 rep from one side to the other or you can do a certain number of reps to one side and then switch. 

Final Notes

The exercises above will give that edge over your competition. However, don't forget to do traditional strength training exercises. By the way resistance bands are great for those too. Check out Resistance Bands Squats, and Resisted Pushups. Many NFL teams use elastic resistance for their training because it is super effective and the chance for injuries is lower.

Written instructions are great but we know that sometimes you just need to see it in motion. Click the link to see the video for the Top 3 Resistance Bands Exercises For Football