Top 3 Strength Exercises for Middle School Football Players

The trap bar deadlift is one of the safest and most effective exercises for young football players to build strength.

Strength Exercises for Young Football Athletes

Middle school is the perfect time for young football players to start building strength, power, and durability. However, many parents and coaches worry about lifting too early or risking injury. The reality is, when done correctly, strength training is one of the best ways to improve speed, explosiveness, and on-field performance.

For athletes new to lifting, the goal isn’t to lift heavy weights—it’s to develop proper technique, build foundational strength, and prepare the body for long-term athletic success. This article highlights the top three strength exercises for middle school football players, including the trap bar deadlift, inverted row, and push-up—all of which are safe, effective, and football-specific.

1️⃣ Trap Bar Deadlift (Full-Body Strength & Power)

If there’s one strength exercise every middle school football player should be doing, it’s the trap bar deadlift. This movement develops lower-body power, core stability, and grip strength, all of which are essential for sprinting, blocking, and tackling.

Why It’s Great for Middle School Football Players:

✅ Builds explosive leg and core strength—key for acceleration, jumping, and contact balance.

✅ Teaches proper hip hinge mechanics—a fundamental movement for all athletic performance.

✅ Safer than barbell deadlifts—the neutral grip and centered weight reduce stress on the lower back.

How to Do It:

1. Stand inside the trap bar with feet shoulder-width apart.

2. Grip the handles and sit hips back, keeping the chest up.

3. Drive through the heels to lift the bar, keeping the back straight.

4. Stand tall, squeeze the glutes at the top, then lower the bar in a controlled motion.

🔥 Beginner Tip: Start with light weight and master technique before adding resistance.

2️⃣ Inverted Row (Upper-Body & Grip Strength)

Football players need a strong upper back, grip, and pulling strength for tackling, blocking, and ball security. While pull-ups are a great goal, many middle school athletes aren’t strong enough yet to do them properly. That’s why inverted rows are the best starting point—they build back, shoulder, and core strength while reinforcing proper pulling mechanics.

Inverted rows build pulling strength for better tackling, blocking, and posture.

Why It’s a Great Strength Exercise for Middle School Football Players:

✅ Builds upper-body pulling strength—essential for tackling and blocking.

✅ Improves grip strength—key for ball control and shedding blocks.

✅ Safer and easier to learn than pull-ups—players can adjust difficulty based on strength level.

How to Do It:

1. Set up a bar or suspension trainer at waist height.

2. Lie underneath it and grab the bar with an overhand grip.

3. Keep the body straight and pull the chest up toward the bar.

4. Lower back down under control, keeping the core tight.

🔥 Beginner Tip: Bend the knees to make it easier or elevate the feet to make it harder as strength improves.

Push-ups develop the chest, shoulders, triceps, and core—essential for blocking and tackling in football.

3️⃣ Push-Up (Upper-Body Strength & Core Stability)

Push-ups are one of the best overall strength exercises for young football players because they build chest, shoulder, tricep, and core strength while reinforcing body control and stability.

Why It’s Great for Middle School Football Players:

✅ Develops pushing strength for blocking and tackling.

✅ Improves core stability, helping with balance and posture.

✅ No equipment needed—can be done anywhere.

How to Do It:

1. Start in a plank position, hands just outside shoulder width.

2. Lower the body under control, keeping the core tight and back flat.

3. Press back up without letting the hips sag or elbows flare out too wide.

🔥 Beginner Tip: If regular push-ups are too hard, start with incline push-ups (hands on a bench) and progress to full reps.

Why These Three Exercises?

For middle school football players new to lifting, these three exercises offer a balanced, full-body strength foundation:

Exercise	Primary Benefits
Trap Bar Deadlift	Full-body power, leg strength, hip drive
Inverted Row	Upper-back strength, grip, posture improvement
Push-Up	Upper-body pushing power, core stability

This combination covers all major muscle groups, builds explosive strength, and sets up young athletes for long-term success in the weight room.

Final Thoughts: Keep It Simple & Safe

When it comes to introducing strength training to young football players, the goal is not to lift the heaviest weight possible—it’s to build proper movement patterns, improve athleticism, and develop confidence. The trap bar deadlift, inverted row, and push-up are three of the safest and most effective exercises for middle school football players.

At Command Football Academy, we train young athletes using proven strength and speed development techniques to ensure they build power the right way—without unnecessary risk or outdated training methods.

About Us

Command Football Academy trains youth and high school athletes in Haymarket, Gainesville, South Riding, and Manassas to be faster, more skilled, and smarter on the field. Through elite speed training, position-specific development, and game IQ coaching, we help players build explosiveness, precision, and football intelligence to outwork, outthink, and outperform the competition.

Contact us to learn more: contact@commandfootballacademy.com