Fun Football Summer Workouts – Tabata – High Intensity Interval Training

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Fall Youth Football Tabata Workouts

Last week I started football Summer workouts for my son and a few of my youth football players (9-11 years old) from the last 3 seasons.  I wrote last year about Tabata workouts which are High Intensity Interval Training sessions ( H.I.I.T. ) and Plyometric  (jump training) exercises.  This year I have combined the two workout strategies into one workout system to get our youth football players into shape for the 2012 Fall youth football season.

The Tabata Protocol is named after Dr. Izumi Tabata. He is a former researcher at Japan’s National Institute of Fitness and Sports. Tabata is an interval training method developed by the head coach of the Japanese speed-skating team. (It is termed a protocol because Tabata and his team took the speed-skating coach’s workout and studied it to quantify how effective it really was.) The Tabata workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.

For our football summer workouts are working out 45 minutes 4 days a week using the Tabata method of high intensity interval training with various plyometric exercises and your standard calisthenics / dynamic exercises.  Other than some agility type blocking dummies we use no equipment and do most of the exercises in my backyard.  I do use a Tabata interval timer to track the time.  The also have some Tabata workout tracks / music.

The Tabata high intensity interval training is a 4 minute set made up of 8 different exercises done in 30 second intervals broken down into 20 seconds high intensity movement and 10 seconds of rest.  Our workouts are 6 to 10 Tabata sets and a mile run afterwards.  We will also do Tabata hill sprints one day a week with Burpees or Up / Down Rolls mixed into the sets.  Below is one of our football summer workout plans or download pdf here. These HIIT workouts will test anyone’s endurance and stamina.

Easy Football Summer Workouts at Home

 

1

2

3

1

Run in PlaceBox in placeMogols

2

Jumping JacksPulling GrassHigh Knee Claps

3

Seal JacksJumping JacksOne Foot Hops

4

One Foot HopsWide Push UpsClose Push Ups

5

High KneeSet UpsBike Crunches

6

High KicksBody BuildersBurpees

7

Toes to SkyMtn ClimbersSprint Climbers

8

Opp FluttersStanding 2 ToeButterfly
 

4

5

6

1

Hole BouncesLungesX Boxes

2

High Kick ClapsGet off GroundLunge w/ Twists

3

Rotation JumpsSeal JumpsJump Jump Jack

4

Finger PlankSpidermansPlank Push Ups

5

Leg LiftsLeg LeversDead Bug

6

Up Downs RollsBurpeesBody Builders

7

SquatsSd to md ClimbersBird Dogs

8

Rt HurdlerLt HurdlerRt Quad
 

7

8

9

10

1

Long Jumps Lunge BksBox Square JumpsSeal LungesStanding Toe

2

Side Karate KicksTuck JumpsUp Down RollsButterfly

3

Plank Jump JacksDelt Jumping JacksPwer Jack SqtsRt Hurdler

4

Sky DiversABC Push UpInch WormsRt Quad

5

Side Plank RtSide Plank LtVenus Fly TrapsLt Hurdler

6

Up Downs RollsBurpeesBody BuildersLt Quad

7

Vertical ScissorSissy Sqts CamelsSprint ClimbersBack Bridge

8

Lt QuadBack BridgesSphinxSphinx

Sorry for the table but Excel tables and html are not user friendly.  I hope you like the football summer workouts plan and all the different exercises. The youth players and coaches like the HIIT / Tabata workouts. They are fun and also pretty tough and challenging.

If you would like a more formal high intensity interval training H.I.I.T. plan for your summer football workouts then check out the HIIT plans over at Darbee. The Darebee Resource is an independent fitness resource run and maintained by a small group of volunteers and fitness professionals.

What are you doing for your football summer workouts?

If you have any questions please do not hesitate to contact me or leave a comment below.

Remember to Play for Fun and Winning is Funner!

Thanks,
Coach Parker
Keller, TX / DFW / Fort Worth Texas

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