The offensive team has 4 downs or plays to either score or gain 10 yards. If they don’t gain 10 yards, after the fourth try, the opposing team gets possession of the football at the spot of the tackle. Each down is called by its name or number: First, second, third, and fourth down.
But you do want to earn lots of first downs, which you get after your team advances the ball 10 yards or more in the allotted four downs. Getting lots of first downs usually translates to more scoring opportunities. Football has its own lingo to explain the offense’s progress toward a first down.
Up-Downs are excellent for building strength and power in the legs, core, low back, and upper body. In a similarly smooth and strong motion, contract your abdominals while shifting your weight slightly onto your hands, and then explosively kick your legs back into a pushup position.