When it comes to the world of sport, there’s no denying that football players are in the best possible shape throughout the season. Football is one of the highest-ranking cardiovascular fitness rankings, and with good reason. So how are they able to reach peak physical form – and maintain it?
The Benefits Of Training Like A Footballer
- Improved stamina and endurance
- It provides a full-body workout
- Improved strength and agility
- Improved core stability
- It can facilitate weight loss
Tips For Training Like A Pro Footballer
- Interval training: Footballers need to be able to accelerate their speed and performance at the drop of a hat, which means that players need to have the ability access short term power and long-term stamina in order to perform optimally. Interval training is the best way to ensure that players are able to do so. Alternating speeds, inclines and resistance levels are a few options that can be utilised during interval training.
- Lower body workouts: Footballers need to have strong legs to keep up with the game and kick the ball. A strong core is also essential when it comes to football, is it creates a strong foundation to power the body. Planks, twists, crunches, leg raises, and extensions, sit-ups and back extensions can all be utilised to strengthen the lower body.
- Work on your balance: to improve flexibility and coordination, try to incorporate balancing exercises in your routine. Something as straightforward as standing on one leg can assist you in strengthening your legs, balance, and coordination. Resistance bands can also assist you in targeting certain areas. This will assist you in reducing the risk of injury when training and playing in a game.
- It’s all in the diet: It should come as no surprise that a balanced diet and ensuring you consume enough calories all play a role in your physical performance.
Drills To Improve Your Performance
- Running for days: Interval training improves stamina and allows the player to sprint full out before returning to a simple jog – and then repeating this throughout the game. Try to spend four minutes jogging, followed by four minutes of full out sprinting. If you cannot make it through the full four minutes, try starting with two and work your way up.
- It’s all about speed: To maximise your ability to sprint in short bursts will help push you ahead. Weighted sled pulls or using bungee cords are a great way to work on this aspect of your training.
- More power: Being able to turn and navigate quickly, football players need to exert maximum effort to maintain speed while moving around the field. Plyometric movements, for example, box jumps, will give you the ultimate competitive edge in terms of power, while traditional drills such as shuttle runs can improve your agility.
While all of these tips can keep you in tip-top shape, you cannot underestimate the power of a good rest day. Your body needs time to recover as well as repair itself to reduce the risk of injury and keep you in top form.
Proper training of football players is something that a football coach needs to know. Keen on becoming a football coach yourself? Follow this link to find out more.