Weight Training for Football Fitness - Back

There are three groups of muscles that form the back; the top grouping, the central grouping and the deeper muscles.

The muscles at the top of the back control the movement of the shoulders and arms, and also aid breathing. So these muscles are highly important to footballers as arm and shoulder movement is crucial, as well as the requirement to adequately breathe.

Those within the central group support the spine and allow forward and backward bending, as well as the twisting from side to side. All of which are movements that players must undertake during a match or training session.

The deeper muscles form an overlapping sheet that joins the central group of muscles to the shoulder blades and hips. Other muscles within the back are there to link the main muscles to the bones in the arms and legs.

Strength is gained from the muscles that are closest to the surface, will stabilisation, support and flexibility is gained from the deeper lying muscles.

Exercises:

Lat Pull Down
Seated Row
Pull Over EZ Bar
Bent Over Bar-Bell Row
One Armed Row
Bar-Bell Row on Bench
High Cable Row
Dead Lift
Hyper Extension
Plank
Stability Ball Back Extensions
One Armed Stability Ball Cable Rows