You right about the whole nebraska and football stuff i was just wonderin exercise wise stuff that could be done i already do all the squats and cleans i was thinkin more for when running to stay on your feet kinda stuff
Ok, so you said you are doing all the squat exercises, ok, fine. Now those are just the basics. Along with the power/explosive exercises, my lower body protocol usually call for one closed chain exercise, followed by unilateral open chain exercises followed up with posterior chain exercises. The first thing in any athletic program is to master sagittal plane exercises, then after 4-8 weeks (depending on development) then start to add difficulty to the unilateral movements. As an example, start using an Airex pad while doing a Bulgarian split squat. What will that do? It not only strengthen stabilizers, but almost more importantly force you to fire every muscle and stabilizer from you ankles to your upper back. Now this is where the balance comes in. You have the strength to balance, now it's time to develop your proprioception (in short, getting the muscle to relay stimuli to the brain).
To be able to take a hit from all angles requires POWER from all angels which means you have to train from all angles in all planes. make sense?
As for me...my philosophy has ALWAYS been screw position play training protocols exept when it comes to throwing positions, even in that the only thing I might change is to do very little overhead work and no straight bar and concentrate more on scap stabilizers and rotator cuff. Again why? because if you have a strong rotator cuff and weak scap stabilizers, you run a great chance of blowing out a cuff.