T Nation

Question for Teen Football


could you suggest 2-3 exercises a 16 yr old should do for football..thank you


squats, bench press, and sprints


Power Cleans
Push Press


Not sure why you're limiting it to 2 or 3, but you want the biggest bang for your buck exercises. Squats, Deads, Presses are a good start. If you can find someone to teach proper form, the olympic lifts are also great. Need a ton of explosiveness and power, so the compound exercises and olympic lifts are your best bet. Back when I played, we had a morning session of explosive, olympic lifts, and then a more traditional session after practice with the squats, deads, presses, rows and any additional work we wanted/had energy to do. Of course, plenty of sprints and technique work was done during the actual practice.