Power is something that every football lineman and coach talks about, but it’s not just raw power that leads to dominating the trenches—it’s explosive power. The ability to generate quick bursts of controlled power is what separates the players who can impact the game on every snap and those who burn out before halftime.
As the creators of FlipSled, the innovative power development tool, we know a thing or two about athletic power training. Keep reading to learn more about the FlipSled and how it helps players build explosive power for football success on and off the field.
Teams win or lose on game-changing plays in a matter of seconds, and those seconds require intense physical bursts of strength and energy for linemen. Explosive power ensures quick reactions off the line, the ability to drive opponents backward, and the endurance to perform at peak levels throughout the game. Without it, even the most technical linemen will struggle to match the physicality of the opposition.
Explosive movement is all about “triple extension,” or the coordination of the ankles, knees, and hips to produce maximum force. Mastering this movement pattern allows players to jump higher, sprint faster, and overpower their opponent on every down. It’s not enough to just be big and strong in football—you must learn how to channel your size and might into explosive bursts of dominance to succeed in the trenches.
FlipSled is revolutionary football training equipment for developing the core elements of power for football athletes. It combines natural biomechanics with customizable resistance with the addition of weight plates, allowing players to perform power-producing movements, such as flipping, pushing, and finishing —all on the practice field. Unlike traditional workout equipment, the FlipSled targets the exact muscles and movement patterns players use during a game.
Want to engage an entire line? The FlipSled also allows multiple players to work together, fostering teamwork while building strength and endurance. The bottom line is it’s a complete power-training system to make your team faster, stronger, and more dominant.
While the FlipSled is a top-tier tool for building athletic power, it also supports a variety of training methods you may already be using—plus a few unique ones you might not be. Below are some helpful tips for players and coaches to know how to build explosive power for football success.
Compound exercises, such as squats, deadlifts, and power cleans are foundational for any athlete wanting to build explosive power. These multi-joint movements recruit many muscle groups, replicating the full-body strength football requires. For instance, squats develop leg drive, deadlifts focus on hip extension and grip strength, while cleans teach you to explode through your hips and knees.
Begin with moderate weights to refine your technique, and then progressively overload to build strength. A strong base of compound lifts provides the raw power you need to dominate the gridiron.
Plyometric exercises, such as box jumps, depth jumps, and lateral bounds, are vital for developing fast-twitch muscle fibers. These fibers create explosive, powerful movements. Box jumps help players develop that quick upward burst needed for blocking and catching, while depth jumps build reactivity for faster directional changes.
The aim is to keep reps low and the intensity high, performing each movement with precision and maximum effort. Plyometrics simulate the explosive nature of game-day movements, preparing athletes to fire on all cylinders.
Resistance bands are an underrated tool for developing speed and power. Adding them to exercises, such as bench presses, squats, or pulls, introduces variable resistance, forcing the muscles to work harder during key phases of the lift. Integrate bands into sprint drills or pulling motions with the FlipSled to mimic game-time resistance, helping athletes generate force against opponents or during tackles.
Generic strength training is valuable, but specificity takes your performance to the next level. Develop a training program that mirrors the actions of linemen or whatever position you’re training for on the field.
Push sleds to mimic line blocks, do resisted sprints to simulate game-time speed, and practice agility drills to fine-tune footwork. The FlipSled’s unique design allows players to flip, drag, and push with movements that align closely with the demands of the sport—building real, game-ready strength.
Explosive power is only as effective as the technique accompanying it. Poorly executed movements waste energy and increase the risk of injury. Practice proper form first under lighter loads before attempting heavier sets, whether lifting in the gym or performing a sled push.
Most athletes don’t realize that muscle growth happens during rest, not during workouts. Recovery must be a central part of your regimen to build power effectively.
Prioritize getting seven to nine hours of sleep per night to allow the body sufficient time to repair muscle tissue and replenish energy. Active recovery—such as low-intensity bike rides or foam rolling—can also reduce soreness and improve mobility, letting athletes train harder and more frequently.
You can’t out-train a bad diet. Your body needs fuel to perform and recover, so focus on balanced meals rich in lean proteins, complex carbohydrates, and healthy fats.
Specifically, focus on adding plenty of protein to your diet, as it’s essential for muscle repair and growth. Treat food as part of your training gear—without it, you simply can’t hit your peak on the field.
Random workouts won’t yield maximum results. Plan training in cycles of increasing intensity, known as periodization.
For example, focus on heavy strength training during the offseason, incorporate explosive drills during pre-season, and shift to agility and conditioning closer to game day. Periodization prevents overtraining and ensures that players peak when it matters most—on game day.
Tracking numbers isn’t just for weightlifters; every athlete should monitor their progress. Record PRs (personal records) at the gym, track sprint times, and note any improvements in-game performance.
Regularly evaluate these metrics to identify areas for improvement. Adjust your workout intensity, change exercises, or add tools, such as the FlipSled, when progress slows to keep your training fresh and effective.
Take the guesswork out of training by working with a certified strength and conditioning coach. These professionals design programs for specific football positions and goals. They also make sure you’re performing exercises safely and effectively. A good coach will push players while lowering their risk of injury—ensuring all the hard work pays off on the field.
The FlipSled is your ultimate tool if you’re ready to level up your team’s strength training. Its adjustable resistance with plate additions and innovative design allows athletes of all levels—from high school to professional—to train with maximum efficiency and purpose. Visit FlipSled’s website to explore your options and start building game-changing power today.
Building explosive power isn’t just about working hard—it’s about working smart. Improve your strength, speed, and endurance on the field by incorporating these tips into your training routine. Equip your team with the FlipSled and other football training equipment for unmatched performance gains, and dominate every play, every game.