American Football

Put on any protective gear you need and check the field surface and nearby space. Warm up your neck, shoulders, and legs thoroughly.

Start with light passing and catching. Once you are warm, move on to short sprints and passing plays.

Slow down and walk as you finish. Let your breathing settle, then check your workout duration.

Short sprints and changes of direction work your cardiovascular system and whole body. Use your legs for explosive starts and your torso to maintain balance.

Never lead with your head during contact. Look beyond the ball when catching so you do not collide with nearby players.

Breathe naturally instead of holding your breath during each play. Use the rest between plays to settle your breathing.

Record the time spent playing American football. Do not enter pass counts, touchdowns, or distance.