To improve grip, core, and upper body strength.

Set Up

  • Grab 2 footballs and get into a regular pushup stance with your neck, back and legs aligned – but instead of putting your hands on the ground, place a football underneath each hand.

Ball Pushups Football Con


  1. Push yourself up off the balls while keeping your back, legs and neck straight.
  2. Lower yourself until your chest is just above the balls, completing a rep.
  3. Continue for 10 reps, take a rest. Complete 30 total pushups.

Coaching Tips

  • You can also start by using just one football, placing one hand on the ground and the other on a ball.
  • Also, you can put both hands on one football in the middle for a pushup that will put more of an emphasis on arms.