Monday, July 16, 2018

Football Fitness, Strength and Speed Training

February 14, 2018 by  
Filed under Post it, Specials

Footballers require plenty of stamina, strength, and speed to keep them going in the game until the final whistle is blown. Usually, the final moments of a match will prove to be of great importance on the fitness levels of both teams. If you and your teammates are tired, then you will be shipping in goals. A player who is tired is a liability to the team, regardless of their skill or ability. It is therefore important to work on improving your speed, strength, and muscles to enable you to run for 90 minutes and be still full of breath. You can use real dianabol to enable you to increase your muscle size. This is why the supplement has been widely used in most training regimens by athletes. Football requires a lot of athletic capability. It is therefore important to make improvements and up your game.

  1. Fitness training

To improve your fitness and start a new season in a fit condition, you have to:

Rebuild your stamina

You will need to have great stamina for you to last for 90 minutes, or more, in a match. Running is one of the best ways to build your stamina. During the pre-season, perform 20 minutes run for three times a week. The run should be kept at a jogging pace, adding 5-10 minutes weekly, until you are running for an hour each time.

Put power in your work

When you leap to meet a cross from your teammate, or catch the ball if you’re the goalkeeper, you need to be extremely fit. Doing plyometric workouts will train your muscles to have great pace and power with an explosive burst. Do some plyometric sprints once a week. Since it is rare to sprint for more than 12 meters in a match, you require not more than that. Do an average of 6 reps.

  1. Strength training

Here you work on your legs for power, and also your arms, so that you are able to hold off opponents. The following exercises will boost your strength:

Complete lower-body workout

This can be done by combining front and rear lunges using a Smith machine. It is important to perform this exercises using a light weight so that your leg muscles get accustomed to the movement before increasing the weight. Perform two sets of 10 reps for each leg with a light weight. The movement should be full range.

Glutes and hip flexors

This is done by connecting a foot strap around your leg, above the joint of your ankle, and then attach it to a low cable pulley. You should maintain your leg back and straight throughout the exercise to aid in isolating the glutes. Hold an object which is secure to provide you with balance. Perform two sets of 10 reps for each leg facing forward for glutes, and backward for hip flexors.

  1. Speed training

This training improves your speed, agility, and acceleration. It is achieved by:

Sprint training

It involves doing acceleration training to improve your speed off the mark. Having sprint sessions once a week is enough. These drills should be done covering short distances. Make sure you have enough rest between each of the sprints. The idea is to help increase the speed of your leg movement in the first few yards.

Speed endurance training

This kind of training is intense and causes some kind of discomfort in a short session. Its benefits though, are long-term. The body is worked on to produce large amounts of lactic acid quickly. It then adapts for its quick removal. This exercise is the same as sprint training except that repetition should be between 30 seconds and 3 minutes, unlike speed drills that last 5-10 seconds. Also, the rest interval from one repetition to another is reduced so that complete recovery does not happen. With this, an athlete can make quite a number of sprints within a short time without wearing down.

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