Playing football help?

Playing football for the first time? Diet and Fitness help?

• I am 13 years old 103 pounds. I want to play football in a league for the first time. I already lift weights (dumbbells) and do ab workouts but for football its about endurance and agility. now im not that fast but I want to change that. And also, what should my diet be? Thanks

• Answer:

  1) You should practice doing 100m sprints. That will definitely get you faster. 2) Increase your weight training, and also doing workouts such as benchpress (BP), squats, deadlifts, and cleans. That will strengthen your core and upper body for the hitting that goes on in football. 3) Consume about 2500-3000 calories a day during the season, and 2000-2500 a day during the offseason while you're lifting. The testosterone and androgen as well as metabolic demands will increase your need for calories. That will help to increase your weight as well as your build. The food you consume matters. The moniker of "steak and potatoes", while cliche, is true. You need a lot of protein, light carbohydrates, and not much fats. The leaner cut, the better. You should try and eat a good portion 3 times a day while your lifting. Protein shakes, such as Muscle Milk, will increase your "on-demand" protein, amino acids, and nitro counts but don't use them as a substitute for lifting and eating right. The only way you build muscle is by exercise. Shakes and supplements increase your efficiency (ability to turn effort into muscle) but they can only multiply what you're already doing. If you're doing 0 work, expect 0 results. 4) Start cone drilling. Go to your local sporting goods store and pick up a set of drill cones, the short and red ones work fine - you can buy Nike ones for $10 and you get 10. Google "football cone drills" and pick off some of those workouts. I don't know what position you have in mind, but those cone drills will work on building all-around agility, maneuverability, and ease of movement. You should practice cutting as well. Some other things you can practice, if you have the resources - grappling and tackling (especially if you want to play defense) if you have a friend that is willing to go up against you in say, a backyard. Also, if you can find one, get an old tire and practice throwing through it. If you want to play QB, this is the workout. Builds accuracy and repetition.