Your first step on the field must be explosive as a defensive lineman, wide receiver, or pass rusher to be faster than your opponent. All Olympic lifts, like squats, power cleans, snatches, and their variations, work very well. Also, let’s include sled drags and pushes. But sport-specific exercises for your position can give you that extra edge that gym exercises can’t.

Here are some sport-specific movements you can do and some methods to take your football performance to a higher level.

Post-Activation Potential

The post-activation potential is a training technique that helps your muscles become explosive, agile, faster, and more powerful. For example, in football, you need to be able to explode off the line quickly, whether in a 3 or 4-point stance or as a wide receiver.

How Post-Activation Potential Works

To activate post-activation potential, you can use resistance bands or exercises like a squat to load specific movements.

The heavy resistance boosts your nervous system, supercharging it for your muscles to absorb force. When your muscles absorb energy, the force can be transferred into your dynamic movement, making you faster.

Here are some post-activation potential exercises that will make you explosive and give you that quick first step.

Sample Post-Activation Potential Exercises

• Lateral Resistance Band Jumps – Lateral Jumps
• Squats -Vertical Jumps
• Sled Drags -Sprint
• Resistance Band Hip Pull Top End Sprint – Sprint

How to Activate Post-Activation Potential

Choose two exercises that complement each other – one compound movement paired with a plyometric exercise – for example, back squats and vertical jumps. This combination of exercises will stimulate the same muscles you need to jump.

It’s essential to do things precisely as the percentages and repetitions say. If you get too tired or induce fatigue, post-activation potentiation will be lowered. This happens because your central nervous system can’t work effectively when you’re tired. And therefore, your muscles will not absorb energy maximally.

For the first exercise, you should only perform 2-3 repetitions of your 5-rep maximum at 85% or one repetition of your 3-rep maximum at 90%. Do not complete all the repetitions; the goal is simply stimulating the muscles.

After doing the first exercise, you can rest for about 30 seconds to mimic game time performance before you do your explosive exercise second.

French Contrast Method

The French Contrast Method is a training program that helps athletes get stronger, faster, and more explosive. This method is like complex and contrast training but with a unique twist. This method can improve the nervous system to enhance overall athleticism.

Here is a template to follow for French Contrast Method.

1. Exercise—Compound Movement-85-90% Load – Activate/Stimulate – 2-3 reps
2. Exercise- Reactive Movement– Speed- 5 reps
3. Exercise- Compound Movement -50% Load – Speed – 5 reps
4. Exercise- Assisted Reactive Movement- Speed – 5 reps

Rest 10-20 seconds between each exercise and 3 minutes after the set.

Sample French Contrast Method for Lineman

• Heavy Sled Push 5 seconds or Deadlift
• Explosive 3- or 4-point stance explosive movement
• Kettlebell Swing or Cleans
• Explosive 3- or 4-point stance explosive movement

Sample French Contrast Method for Receivers

• Sled Drags- 5-10 seconds
• Sprint 20 Yards
• Resistance Band Hip Pulls Top End Speed Run- 5-10 Seconds
• Sprint 20 Yards

These methods include sport-specific football movements. As I said, you can use Olympic and compound exercises too. Both will help boost your power, explosiveness, and power endurance on the gridiron, but also give you an edge.

Furthermore, understanding the stumble and cross-extensor reflex will take your speed and power to a greater level too!

(The attached video will show you exercises you can do in the gym for these methods.)

To see more routines, exercises, and programs for FCM, complex, and contrast training, check out my book, Instant Strength. And check out my YouTube channel for more methods and techniques, Balanced Body.