Grip Strength in Football

How important is grip strength to athletes? Unmistakably HUGE. Just look at the AFC and NFC championships last weekend. A lack of securing the ball cost both the 49ers and the Ravens a chance to play in the Super Bowl. Return man Williams of the 49ers got stripped of the ball in overtime and the Giants recovered and ultimatley won. The Raven's reciever Evans inability to secure the game winning touchdown cost them the AFC title. A perfect throw from Flacco hit him right in the chest but he allowed the cornerback to knock it out of his hands. Two plays later the Ravens kicker missed the game tying field goal and their season was over.

I really feel that both plays could have been avoided with improved grip strength. I really do! Have you ever notice how some players never seem to give up the ball, no matter how hard the hits? Granted, a perfect helmet to the ball will jar it loose the majority of the time but most often it is simply whisked away by a hard swat from a defender. The secret weapon is to have a world class grip.

Working your grip and hand strength doesn't have to be difficult. It just has to be progressive and it should work all components. MILO magazine had a great snyopsis in a recent article:

Two types of grip strength 1.Crushing (four fingers) 2. Pinching (thumb)
Two types of hand position: 1. open 2. closed
Two types of effort: 1. Max effort 2. Sustained effort

To ensure a complete grip program that encompasses all these parameters, I would include these:
1. Crushing closed hand (grippers)
2. Crushing open hand (thick bar work)
3. Pinching closed hand (Europinch & plate pinches)
4. Pinching open hand (blob)

Using the Gym Movement protocols of increasing either intensity, volume, or density will ensure progress. 1 rep maximum efforts will obviously boost strength (if they test well!) and I would definity add in some bar holds for time to boost grip endurance. Adam T Glass always has fantastic medleys at his grip contests and they always encompass all possible components of grip work (& then some!)

Do not be confused into thinking there are magical sets and reps to use. Frequency of training depends on your goals. I usually ended my workouts with grip work but this week I am allocating two specific days for it. I'm starting with only a half hour each time, so we'll see how it goes. This will also allow me to give more attention to other aspects of my lifting during my training sessions. A pleasant return on investment in grip is increased arm size...I will keep you posted on my progress!