As part of our partnership with Performance Course, Vista Physical Therapy is proud to support young football athletes across Texas with training strategies that build strength, stability, and confidence. In this post, we’re spotlighting two key exercises—Kettlebell Swings and Earthquake Bar Lunges—that help players move better, perform stronger, and reduce their risk of injury.
Kettlebell Swings: Explosive Power from the Ground Up
Football is all about quick bursts of power—off the line, through a tackle, or chasing down a play. The kettlebell swing builds explosive hip drive by targeting the glutes, hamstrings, and core. This movement teaches athletes how to generate force through proper form, reducing the strain on the low back and improving acceleration.
Whether an athlete is recovering from injury or building strength in the off-season, this movement reinforces safe, effective mechanics that translate directly to game-day performance.
Earthquake Bar Lunges: Balance Under Pressure
Football players often face unpredictable forces—hits, cuts, or quick pivots—that challenge their balance and stability. The Earthquake Bar Lunge introduces instability that forces the small stabilizing muscles around the knees, hips, and core to engage.
By learning to move with control under instability, athletes improve their joint integrity and coordination, helping them recover stronger and prevent common injuries like ACL strains or ankle sprains.
Why It Matters
These two movements aren’t just about getting stronger—they’re about getting smarter with how we train. Through our collaboration with Performance Course, Vista is helping athletes build a solid foundation for long-term health, peak performance, and safe return-to-play after injury.