2 Essential Exercises for Running Backs

Image result for football running backsimage from clickondetroit.com

Football is a game of inches, especially for a running back trying to get every inch he can while getting a carry. I am going to show you running backs out there 2 exercises that will help you to be one of the most impactful ball carriers in sight.


As a running back, you need to be as strong as an ox when you get the ball. You typically  run into the biggest players on the opposing team first.. the defensive linemen. You need to have a strong set of legs so they can be protected and keep moving. With that being said, I have 2 exercises that will help with this.

Exercise #1) Kettlebell Lateral Lunges-

Football players need strong and explosive hips, this is an exercise that will load one hip while getting a stretch in the other. You as a running back need to be able to make cuts at the stop of a dime during a carry. This exercise will not only help with this but give you the strength and power during those jump cuts. This will also help develop a stronger core.

Throw this leg exercise into your leg workout. Do 4 sets of 8 reps each leg.


Exercise #2) Walking lunges

Taking a blast to the knee area can be unhealthy. You need to have strong muscles around the knees to keep them as safe as possible. By doing walking lunges you are strengthening the legs and core on your body. It does not stop there, walking lunges can be a form of cardio as well. This movement will also strengthen the knee connective tissue to aid in protection around the knee area. They will also help with strength and having those legs in condition for when you are taking on a lower tackle.

This is an exercise I want you to do for distance multiple times a week. 100-400 meters for 3-5 days a week. I know it sounds like a lot but once you start to do this consistently, the burning doesn’t bother you as bad.


I wish the best of luck to all of you football players out there training during off season. If you need any additional help, I train athletes for speed, agility and quickness as well as strength training of course!

-Alex Costa-


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