Introduction
Types of Key Touchdown Exercises for a Full Workout Routine may differ, but how does this differ the type of touchdowns you do and certainly the way it helps your NFL Draft Combine preparation? The touchdown exercises a series of compound movements, which essentially means each exercise works multiple muscle groups at once in a seated position that [1]improves strength and flexibility from head to toe.
This type of exercise often involves dynamic movements that include flexing forward at the hips and reaching down to touch the ground, hence their names. They are also great for working the core, legs AND upper body so they should be utilized in any full-body workout plan. This guide offers an overview of various touchdown exercises, their advantages and how to go about structuring a workout program that includes them.
Warm-ups and Cool-downs are part of a full workout.
Touchdown exercises are more than just another movement; they serve as a high-impact method to achieve well-rounded, effective workout results. These exercises will not only serve as great strength training but also cardiovascular, helping you in strengthening your body and improving flexibility. Including touchdown exercises in your workout will help make sure you are targeting all of the major muscle groups and build fitness.[2]
Types of Touchdown Exercise
what are the types of touchdown exercise? You can do plenty of other types of touchdown exercises, and the benefits vary based on your approach. They come in several variations, each of which is meant to target certain muscle groups and has some unique benefits. In this article, I will detail some of the most common touchdown variations and how you can use them to boost your workout.
Basic Touchdown Squat
The Basic Touchdown Squat: A base, compound lower body and core movement. This means you have to squat down and touch the floor with one hand, the knee needs to be kept in line with the toes while keeping your entire back straight. [3]This Move Will Help You: Build lower body strength, flexibility.
How to Perform:
1. Position your feet shoulder width apart.
2. Squat down, and make sure you squat straight.
3. Taking one hand all the way down to touch the earth.
4. Then stand up and perform it again.
Benefits:
- Strengthens the lower body
- Directions: Increase balance & coordination
- Enhances core stability
Touchdown Lunge
Touchdown Lunge: This works your legs, glutes and core; you’ll need to squeeze those abs in nice n tight while activating upper body. This variation takes the classic lunge and adds a challenge by twisting it with a touchdown.[4]
How to Perform:
1. Your feet should be together.
2. Take a step diagonally forward and lower both knees to 90 degrees, but do not pry the back knee off of the ground.
3. While you lunge, your opposite hand should reach down to touch the ground.
4. Return to the starting position and repeat on the other leg.
Benefits:
- Improves Lower Body Strength and Stability
- Engages the core muscles
- Coordination and balance are improved
Side Touchdown Squat
Side Touchdown Squats are great for inner and outer thighs,[5] then of course glutes as well someone else previously asked about….with a bit more core involved. This is a lateral step squat with touch.
How to Perform:
1. Starting Position: Stand with your feet together.
2. BIG STEP TO THE SIDE / SQUAT
3. Hand-Lower your reach to the ground with your opposite hand.
4. Repeat and then take the other leg.
Benefits:
- Tones your thighs (inner and outer)
- Increases hip shifting and lateral stability
- Dial your core in for performance and balance
Touchdown Burpee
Touchdown Burpee – an explosive move the lands in a wide-arm position alongside your feet. [6]The entire body is addressed in this one which makes it a go-to for full-body workouts.
How to Perform:
1. Start in a standing position, with feet shoulder-width apart.
2. Squat down, placing both hands on the ground.
3. Hop your feet back into a regular plank.
4. Do a pushup, and then hop back to your feet.
5. Jump up, stabilizing with the balls of your feet as you reach your[7] arms to an overhead position.
Benefits:
- Provides a full-body workout
- Improves cardiovascular endurance
- Strength and Flexibility
Touchdown Deadlift
Touchdown Deadlift — This compound exercise hits the hamstrings, glutes and low back. This is a flexion at the hip exercise where you reach down by your side and touch the ground keeping your back straight.[8]
How to Perform:
1. With your feet at hips width, hold a dumb bell in one hand.
2. Hinge at the hips, lowering weight to ground while maintaining straight back.
3. Touch the ground with your non-reaching hand
4. Stand back up and repeat.
Benefits:
- Gout Hamstrings and Glutes a Lott
- Improves lower back stability
- Better balance and coordination
How to Include Touchdown Drills in Your Workouts
Now that you know the different types of touchdown exercises, its time to learn how they fit into your workout. The ideal workout comprises a mix of all; strength training, cardio and flexibility exercises. [9]Each of these components are perfectly suited for integrating touchdown exercises.
Touchdown Strength Training Exercises
Touchdowns are great for strength, particularly in the lower body and core. Perform these with weights or do them as bodyweight exercises and you can include them in your strength-training programming.
Example Routine:
- Touchdown squat (Basic): 3×12
- Touchdown Lunge — 3 x 10 reps per leg
- Touchdown Deadlift (10 reps per side; 3 sets)
Cardio Touchdown Drills
Touchdown can be a cardio exercise for more than just strength. [10]Because they are dynamic, these movements help increase your heart rate and thereby calorie expenditures.
Example Routine:
- Burpee: 3 sets of 10 reps
- Side Touchdown Squat: 3×15 per side
- Beginner Touchdown Squat: 3 sets of 12 reps
Touchdown Flexibility and Mobility Exercises
Mobility and flexibility are essential aspects of a complete fitness program. Placing a planned pause and reposition [11]with some aerobic work via touchdown drills will combine the elasticity foundational to dynamic (total-body) stretches that are so effective with full-range exercises.
Example Routine:
- 3 sets of 10 reps per leg & Touchdown Lunge
- Side Touchdown Squat; 3 sets of 12 reps per leg.
- Touchdown Deadlift: 3 sets of 10 (each leg)
Why You Should Use Touchdown Movements
Incorporating touchdown exercises into your workout routine carries a plethora of benefits. [12]These online workouts are adaptable, efficient and can easily be scaled to any fitness level.
Key Benefits:
- An entire body movement: Touchdown exercises combine multiple muscle groups into one.
- Better coordination: Juggling or working on some of your balance and calls for increased coordination, this may originate through to other athletic skills.
- Greater flexibility: Moving to touch the ground activates more muscles and increases joint mobility.[13]
- Cardiovascular fitness: The touchdown exercises also offer a cardio workout; thus, it can assist in having an excellent functioning heart and staying fit.
Touchdown Workout Variations
This type of exercise often involves dynamic movements that include flexing forward at the hips and reaching down to touch the ground, hence their names. [15]They are also great for working the core, legs AND upper body so they should be utilized in any full-body workout plan. This guide offers an overview of various touchdown exercises, their advantages and how to go about structuring a workout program that includes them.
Touchdown drills can also be conducted in a variety of ways, which is one of their main benefits. There are infinite variations you can experiment with to keep your workouts new and exciting.
Advanced Plyometric Touch Downs Exercises
Plyometric exercises are high intensity exercises that will more than likely,[16] challenge and improve power or speed. To make the exercise even harder, you can also opt to integrate plyometric TABATA landing that will increase the intensity of your strength development.
For example: Plyometric Touchdown Squat.
- Place your feet shoulder-width apart.
- Lower yourself into a squatting position, then jump your feet up and out towards Chest height.
- Touch the ground with one hand as you land.
- Do for the number of reps you choose.
Weighted Touchdown Exercises
You can feel the burn by adding power to your landing exercise. If you want more, hold a pair of dumbbells or kettlebells at your chest for added resistance (a barbell can work as well).
For example: Weighted Touchdown Lunge
- Hold a dumbbell in each hand.
- Then step your right foot forward into a lunge, lowering the rear knee toward the ground.
- Touch the ground with one hand, dumbbell end down in a lunge sit.
- Return to the starting position, then repeat with another leg.
Core Stability Touchdown Exercises
They are particularly core strengthening as well: Touchdown Exercises Building a strong and stable core by keeping your midsection tight through the entire movement.[17]
Example: Touchdown Plank
- Begin in plank with your hands underneath your shoulders.
- Remove one hand from the ground and tap it to the opposite knee.
- Stagger your hands again to return to the plank position and twisted repeat on the other side.
Common Mistakes to Avoid
Though touchdown drills do a great job, you have to make sure that they are done properly in order not to injure yourself. Here are a few things to watch out for that I see regularly:[18]
Rounding the Back
One of the biggest errors during touchdown are rounded back. This can put overly added stress on your lower back and make you more susceptible to injuries. During the movement make sure that your back is always straight and also don’t forget to contract your core.
Incorrect Knee Alignment
3 of 10 Squats and lunges: Letting your knees cave in when you squat or lunge especially under weight is a common mistake. This can result in pain and injury around the knees. Make sure your knees are tracking forward over you toes, and do not allow the to collapse inwards.
Using Too Much Weight
As weights add more intensity to touchdown exercises, it may be tempting to load up a weight plate or hold dumbbells. Using too much weight too soon can put you into poor form! Start with a lighter.[19]
However if you are new to squatting, cut down on the weight and concentrate onto your form first before moving up in resistance.
Typical Fitness Level Exercises (touchdown)
Beginner to advanced athletes can modify touchdown exercises.[20] Here Are The Tips For Scaling These Exercises In Difficulty:
Beginners
If you are new to touchdown exercises, start with bodyweight movements and strive for perfect form. You can work on increasing the intensity by slowly adding weight and interesting variations.
Beginner Routine:
- Touchdown Squat [basic]: 2×10 (20 touches on each leg)
- Touchdown Lunge 2 / per leg x8
- FINAL 1… Side Touchdown Squat (2 x 10/ per side)
Intermediate
If you have a little more experience and are looking to elevate your workout, add some weights or plyometric movements.
Intermediate Routine:
- Lunge Back Widows: 3 sets of 10 reps / leg
- Legs & Butt • Plyometric Touchdown Squat: 3 sets, 12 reps
- Touchdown deadlift- 10 reps per leg x3 sets
Advanced
Again, the various different options provide scope for more advanced versions and weighted challenges to suit our athletes.
Advanced Routine:
- Weighted Touchdown Burpee (feet together, wide squat down to touch floor and stand; 4 sets of 12)
- Plyometric Touchdown Lunge: 1 minute each leg, for a total of 4 sets
- Hitting Plank (Landings On Foot): 4 x 15 reps per side
Full Touchdown Exercises Workout Routine
If you are designing a complete Types of Key Touchdown Exercises for a Full Workout Routine, it is important that all main muscle groups get hit on with some form of movement. A Touchdown Workout Routine for Strength, Cardio and Flexibility
Sample Workout Routine
Warm-Up (5-10 minutes):
- Jumping jacks
- High knees
- Arm circles
Strength Training (30 min):
- Standard Touchdown Squat (3×12)
- Used a shallow grip on the dumbbell 1 — 3 x 10/leg.
- Deadlift w/Med Ball Touchdown: 3×10/side
Cardio (15 minutes):
- Touchdown Burpee: 3 x 10
- Alternating Side Touchdown Squats: 3 x (15 per side)
- Plyometric Touchdown Squat 3×12
Flexibility & Mobility (10-minutes):
- Touchdown Lunge: 3 x 10 per leg
- Skater Squat: 3 x 12 each side
- Touchdown Plank(3x minus per side)
Cool Down (5-10 minutes):
- Stretching
- Deep breathing exercises
Conclusion
Types of Key Touchdown Exercises for a Full Workout Routine: Touchdowns are a great exercise for spicing up your routine and its benefit is almost limitless. From working out to improving your balance, strength and flexibility you are on way to getting one step further towards the goal concerning fitness. If you incorporate different landing Types of Key Touchdown Exercises for a Full Workout Routine then it will help target all of your muscles and allow for a full body workout. Try adding both these exercises into your routine and see the results for yourself!
FAQ:
Q: What is the class of touchdown progressions?
A. The touchdown workouts are Basic touch down squats, touch down lunges, side touching squats and burpees so again the class will end on a stretch with 3 minutes of core exercises. The goal of each variation is to focus on different muscle groups and be scalable to all fitness levels.
Q: Will touchdown exercise pressure my routine?
A. As a full-body home exercise, touchdown exercises forms strength in the body with improved flexibility and cardiovascular endurance.
Q: Are touchdown exercises beginner-friendly?
A. Miles: Any of these touchdown workouts can be modified for beginners, doing the same body weight movements and building intensity.
Q: May I use a weight while performing touchdown workouts?
A. In this case, touchdown exercises could also use weights to create added resistance and help stimulate more strength.
Q: How Many Touchdowns Should I Do?
A. To get best results, try to do touchdown exercise 2–3 times a week with the rest of your usual fitness program (strength & cardio training + flexibility).
