As an athlete, you never know if you’ve reached your true peak, without getting into talent considerations here. That’s the great thing about not only football, but any sport: you can always keep pushing your body further. The human body and mind are capable of extraordinary feats, and sport offers us a way to channel our personal growth in a tangible and positive way.
Here are 5 tips to help you improve as a football player:
1. Practice
There are countless ways to improve your level, but playing is undoubtedly the most effective way. Malcolm Gladwell, author of the book “Outliers” (Amazon: USA/UK/FR/ES/DE/IT) researched for years what were the commonalities among the most successful people in the world. According to Gladwell, the formula for success in any field comes down to practicing a specific task for approximately 10,000 hours. The “10,000 Hour Rule,” as it is known, can be applied directly to sports to become an elite athlete. With enough time to practice on the field, you can become a star in your league and be respected by the rest of your peers for your skills and dedication to the game.
The main thing is to never miss a workout. Arriving early for a workout to complete your workout not only gives you an advantage over your teammates and opponents, but also shows the coaches that you are committed to the team and to being the best football player you can be. Outside of scheduled club sessions, you can meet up with a teammate to practice: catching, blocking, passing, coverages, tackling are just some of the drills you can do. If it is impossible to find a partner, find the time to train alone. There are drills at every position that can be done alone. Quarterbacks can work on their footwork, throwing, and scrambling. Receivers can work on their routes and their outs. Linemen can practice their outings, footwork and handwork. Defensive backs can work on their running back and their ability to cut balls… and there’s a lot more. The question is not what can you do, but rather what is your true commitment to becoming a better player?
2. Learn the rules
Whenever a field goal or punt ends up in the grass, some players don’t know what to do – do I catch the ball and run away with it? Do I leave it there? What if the opposing team picks up the ball? Even some NFL players don’t know all the rules, and it’s their profession. If you don’t believe me, I implore you to watch Donovan McNabb’s infamous press conference after the Philadelphia Eagles and Cincinnati Bengals (13-13) tie in 2008, where he admits he had no idea a game could end in a tie. Speaking of embarrassing things…
Knowing the rules better than your opponent can be the difference between winning and losing a game. Make sure you get up to speed on the rules to avoid what happened to Donovan McNabb. Most leagues in Europe are governed by the American NCAA rules, so don’t forget to check and keep up to date with the NCAA Rule Book. Remember, knowing the rules means knowing ALL the rules.
3. Gymnastics
We all know that working with weights will make you stronger and faster. Focus the effort on building strength and mass, and don’t worry so much about the aesthetic aspect. How many times have I played with players who had great physiques, but couldn’t make a decent block or tackle. You’re training to play football, not to win a modeling competition.
Tim Ferriss, author of “The Perfect Body in Four Hours” (Amazon: USA/UK/FR/ES/DE/IT) recommends focusing on a concept called “minimum effective dose.” Rather than doing 4-6 reps of an exercise, he suggests increasing the same exercise up to eight times or more, until it’s not possible to move the weight, which would represent the minimum you need to lift to see the results you want to get to. This way you are getting 80% of the result, using only 20% of your time and effort.
Make sure you have a solid plan and record all your workout results. This will allow you to track your progress and feel a sense of accomplishment every time you beat your personal best. There is no way to achieve a goal without a realistic and solid workout plan to get you to that goal.
4. Diet
Many nutritionists have estimated that what you eat accounts for 80% of muscle growth, while training accounts for 20%. If you don’t watch what you eat, chances are you won’t get the results you’re looking for. Protein is vital for muscle growth, and you may not be getting enough protein in your diet. Dr. James Meschino, a recognized expert in dietary health and muscle development, suggests a formula for calculating your ideal daily protein intake. Anyone with moderate physical activity who trains 5 to 7 times a week, including weight training 3 to 4 times a week, should multiply their weight in kilograms by 1.3 (or in pounds by 0.6) to calculate the number of grams of protein they should consume per day. Athletes with high physical activity, including training 5 to 7 times a week, and at least 1 hour of weight work more than 5 times a week, should multiply their weight in kilograms by 1.7 (or in pounds by 0.7). Finally, high-level athletes should multiply their weight in kilograms by 1.7 (or in pounds by 0.8), to maximize their muscle growth.
Avoid processed foods, caffeine and sugars. Eating meat is good, but keep in mind that not all types of meat provide the same amount of protein per calorie. White meats such as chicken or turkey provide a higher amount of protein with a lower calorie intake, while fatty meats such as beef or pork have much higher caloric content. Those who play skill positions such as receivers, defensive backs, running backs, and quarterbacks should focus more on eating white meat (high protein and low calorie), while lineman and linebackers should focus on building mass (high protein and high calorie meat). Again, Tim Ferriss’ “The Perfect Body in Four Hours” (Amazon: USA/UK/FR/ES/DE/IT) is simply the best work written on this subject.
5. Watch video
There’s a reason Peyton Manning is one of the best players around. He’s not a great athlete, he lacks speed, and his arm power is below average for NFL quarterbacks, and he’s not exactly as accurate in his passing compared to the likes of Tom Brady, Drew Brees, or Aaron Rodgers. However, no one questions Peyton Manning’s preparation and knowledge of the game. Most of this knowledge is gained from hours and hours of video viewing. He studies his own game and workouts, as well as videos of his opponents. This gives him a mental superiority to almost any other player on the field.
Watching videos allows you to learn from your mistakes and see things from another perspective. You can also learn techniques and moves from other players. As Malcolm Gladwell states, “Success is talent plus preparation.” Ask your coaches for a copy of the video of the game or practice to evaluate yourself. If your team doesn’t already offer this possibility, help make it happen, be part of the solution.