Tonight the New England Patriots take on the New York Giants in the Super Bowl, the centrepiece of the National Football League season. In the UK the sport is increasing in popularity and more than 50,000 adults in England play it regularly, according to Sport England.

Games are characterised by complex offensive and defensive tactical strategies performed in short but intense stints, known as plays. Plays require explosive sprints, jumps and changes of direction, which all necessitate fast-twitch muscle fibres. The best preparation for this is plyometric training, in which the muscles are subjected to an eccentric (lengthening) action, followed by a rapid concentric (shortening) action. For example, bound from one foot to the other for 40 yards, bouncing as high as possible with each step. Rest, then repeat the cycle twice. Plyometric training puts stress on joints and ligaments, so include rest days between sessions, or work the lower and upper body alternately.

Players typically cover 15-20 yards in a play, so it’s crucial to develop speed and acceleration. Focus on sprint drills over short distances. Agility is the key to evading heavy challenges, and ladder drills can improve your foot speed and coordination (see below). Power is also vital, so train with a medicine ball. Use a balance board to develop strength and improve balance.

Taking it further

www.bafl.org.uk Official website of the British American Football League with news and info on teams around the UK

www.getintoamericanfootball.com This is the site of the British American Football Association, the national governing body in the UK

www.nfluk.com Official website of the NFL for fans in the UK, featuring the history and rules of the game, plus news and photos

Get in shape for the gridiron

Lateral hurdle jump

This exercise helps develop bursts of power. Stand beside a knee-high object. Bring both knees up as you jump to the other side, landing on both feet. Immediately jump back over the barrier. Don’t sink into a squat position. Repeat 10 times

Ladder drill

Lay out an excercise ladder on the ground. Jump forward landing in the first square on the left foot only. Quickly push off again and land with both feet in the second square. Repeat exercise, alternating between right and left foot for the length of the ladder

Figure run Use cones to set out several mini-courses in the shape of numbers. Carrying the ball, run around the cones of each number once before returning to the start position for the next mini-course

Kit bag: essential gear for American football

Wilson Duke NFL Game Ball – typically £50. www.wilson.com

An NFL ball is much like a rugby ball – about 11in long and weighing just less than 1lb – but it’s more pointed and has a distinctive raised lace. This leather ball is the same as the ones used in NFL matches

Nike SPARQ Parachute – typically £39.50. www.nike.com

Ever seen footage of American football players running with huge tractor tyres tied to their back? Well, this is the smarter, safer (though more expensive) way to add resistance to your sprint drills

Gilbert Speed Ladder – typically £55. www.gilbertshop.co.uk

This training tool helps to develop super-agile footwork. The metal rods are covered with fabric, making it suitable for indoor or outdoor use. Plus the ladder can be stowed away in a handy bag

Riddell Revolution helmet – typically £170. www.riddell.com

Don’t even consider playing a game, or training, without wearing a proper helmet. The metal guards are designed to protect the face from hand-offs, while the padding on the inside minimises damage from the inevitable collisions