Strength: 10 Unilateral Lifts

As a football coach many times you become a de-facto strength and speed coach either because you’re the header, or because you’re the only assistant on-campus or maybe you just have enthusiasm for the topic and are willing to learn. In my experience, it was because I was a little of all of these factors. Through my time lifting not only for my own benefit but for the benefit of my program, I’ve discovered that I need to trick my body while keeping myself engaged. Not just that but after clinics, reading books, and meeting with strength coaches I’ve discovered what is important in the strength world as a football coach, not a body builder or beach body stud (of which I’m neither).

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I believe that unilateral workouts are vital for the growth of athletes and for the game of football. In this article I will expound upon that topic with screenshots of lifts and some coaching points there-in. However, if you click on the Patreon link above and contribute $5 a month you will have access to video of unilateral lifts and the coaching points and benefits for each of the 10 lifts discussed.

Below I have a screenshot of three lifts from the Patreon exclusive video:

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Single leg dead lift (above) 

The single leg dead lift is a great exercise that takes very little equipment and space but is multi-purposed. It increases balance, flexibility, and ankle stability, and improves mental focus while being great for injury prevention. The 1LDL will strengthen the hamstring, calf and ankle.

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Push-up and row (above)

The push-up and row is an intermediate lift that replaces the row in your workout once your athletes are prepared. It’s great for core strength, balance, stability, and isolating the shoulder, peck and triceps.

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One arm dumbbell snatch (above)

The one-arm dumbbell snatch is a safer way to learn the snatch, which is an important explosive lift for football. It also isolates one shoulder while focusing on a full-body lift. Coaching point: catch the weight low in a squat and explode up with the weight overhead.