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Football is a sport that requires a multitude of athletic abilities. Aim to make improvements in the following to
improve your game:
Explosive acceleration and fast sprinting speed.
Muscular endurance and strength in the lower body.
Muscular balance and high levels of neuromuscular co-ordination.
Body awareness and agility, the ability to know where your body is, and be able
to move it.
Discipline to take orders and decisions, as well as putting the team first.
Good flexibility to avoid injury, football players are especially prone to poor
hamstring flexibility.
Correct the balance between your quadriceps and hamstrings, as well as strength
imbalances between your left and right leg. Your fitness training should take
the following form:
SPEED WORK
Look at the plyometric circuit to developing explosive power. Aim to do this
circuit no more than once a week, and certainly not on days before a game, as
this type of circuit takes a few days to recover from.
Shuttle sprints: Most sprints last for between 6 and 15 yards in a game, so
look at this distance for your training. Work your sprints in the following form; standing start, lying flat on your stomach
start, running start, sprint forward with run back and then repeat. Aim to have a minimum of 3 markers to turn
around, not necessarily in a straight line.
MUSCULAR ENDURANCE
Use this circuit once a week to develop muscular endurance, best performed
alongside a skill session or on a recovery day after a game.
DISTANCE SPEED DRILL / NOTES
2 X LAPS LIGHT RUN PACE WARM UP & STRETCH
3 X LAPS JOG / RUN / FAST PACE YOURSELF
3 X 1/2 LAPS AS ABOVE DO DRILL W/ FOOTBALL
1 X LAP RUN PACE HK - SS - HTB -SS
4 X 1/2 LAPS FAST RUN LEG CIRCUIT AFTER EACH 1/2 LAP
4 X 1/2 LAPS FAST RUN AS ABOVE PLUS UPPER BODY CIRCUIT
4 X 1/2 LAPS FAST RUN AS ABOVE PLUS ABS CIRCUIT
4 X LAPS SPRINT / JOG SPRINT ONE SIDE THEN JOG BACKWARDS
4 X 1/2 LAPS FAST AS POSSIBLE DO DRILL W/ FOOTBALL
5 X LAPS FAST RUN LEG CIRCUIT AFTER EACH LAP
2 X LAPS LIGHT RUN PACE COOL DOWN & STRETCH
HK = HIGH KNEE RUNNING SS = SIDE
STEPPING HTB = HEEL TO BUTT
Aim to sprint the width of the field, then jog
backwards along the length before sprinting again. Once you get
fitter, you can then
sprint the length and jog the width. Perform 8-15 of each exercise as fast as possible. Remember first time around to perform just
the leg circuit, then the leg and upper body and finally all three. Make sure that you do the lap run after each
circuit.
LEG CIRCUIT
Two footed squat thrusts: Aim for a 12
inch jump. Walking lunge forward - changing lead leg. Alternate leg squat
thrusts - count reps on 1 leg only.
UPPER BODY CIRCUIT
Wide arm press-up: Take elbows out to
your sides. Normal press ups, aim to keep a straight line through your back.
Close Hand - Aim to keep your thumbs touching each other.
ABDOMINAL CIRCUIT
Normal sit ups, keep your chin off your chest.
Alternate elbows to knees - count reps on one side only. Alternate hand to foot
- count reps one side.
Along with this session you can do straightforward cardiovascular training in
the form of running, rowing and stepper's. Aim to build up to doing sessions that last a
minimum of 45 minutes either 2-3 times a week. You can also do your weight
training after your cardio workouts in order to give your body a chance to rest
and recover.
STRENGTH TRAINING
Read the entire text before beginning. Concentrate
on adjusting your workouts to allow for your body to recover, avoid training
sore muscles. Train at low intensity if you
are new to weights, working on your legs for power and your arms for keeping
your opponent where you want them.
LOWER BODY
Seated leg extension machine – quads: Keeping
your back firmly into machine, place your feet under the foot pad, about
shoulder width apart, just above your ankle level. As you develop your leg strength, aim to work
for 3 sets of 10 - 12 reps, followed by 1 - 2 sets of 50% weight, using 1 leg
for 4 - 8 reps.
Calf machine: Most gyms will have a calf
machine, if not that use either a Smith Machine or barbell across your
shoulders. Stand straight with the balls
of your feet on the platform, with the shoulder weight cushions comfortably
placed on your shoulders - avoid being bent up, or straining to reach the
supports. Lift and lower slowly for 2 -
3 sets of 10 - 12 reps working for a full range.
Cable adductor and abductor pulls, Inner / Outer Thighs: Aim for 2 sets 0f 10 -
12 reps with a suitable weight. Work one leg, then simply turn around to face
the other way, in order to work the abductors. Repeat on the other leg. Count the number of reps that you can do, in order to
gauge the difference if any in strength in each leg.
Leg Press – quads: There are a number of
foot positions you can use to work the different muscles of your
quadriceps. You can have your feet close
together, wide or shoulder width apart. Work
for 3 sets of 10-12 reps, for first set work with your feet close, then normal
and finally wide, with toes pointing outwards.
Hamstring Curl Machine: Use a suitable
weight and perform smooth reps. Avoid
pushing yourself too quickly on this exercise, as most people's hamstrings will
tend to be tight and need to work up to heavy resistance. Aim for 2 - 3 sets of 10 - 12 reps,
using a
light weight for your first set.
Gluts / Hip Flexor Cable Pull: Connect a
foot strap around a leg, just above the ankle joint, and attach this to a low
cable pulley. Aim to keep your legs and
back straight throughout the exercise, to help isolate the gluts, holding a
secure object for balance. Work for 2
sets of 10 - 12 reps, on each leg - facing forward (gluts) and rearward (hip flexors).
Complete Lower Body: A combination of
either front or rear lunges can be performed using a Smith Machine, however,
always make sure that you begin with a light weight, enabling your leg muscles
to get use to the movement prior to increasing the weight. Aim for 2 sets of 10 - 15 reps each leg using
a light weight, however, aim for a full range of movement.
Adductor Machine: Aim to keep your legs and back in contact with
the machine at all times. Some machines
will have a combination of settings, allowing the legs to be taken wider, avoid
taking your legs out too far, especially for beginners. Aim for 2 sets of 10 - 12 reps with a suitable
weight.
UPPER BODY WORKOUT
This session is designed to work all muscle groups of your upper body, as an
endurance / toning circuit and also to increase the heart rate sufficiently to
provide you with a sweat.
Aim to work at a fast comfortable pace within your own limits, taking minimal
rest between the different exercises. This circuit is only suitable for persons
use to weights.
LEVEL SET 1 SET 2 SET 3 SET 4
REPS REST REPS REST REPS REST REPS REST
INTERMEDIATE 12-15 30 SEC 10-15 30 SEC - - - -
ADVANCED 15-20 20 SEC 15-20 20 SEC 12-15 20 SEC - -
ATHLETIC 20-25 10 SEC 20-25 10 SEC 15 -20 15 SEC 15-20 15 SEC
WARM UP AND STRETCH PRIOR TO DOING THIS CIRCUIT
Wide Arm Push-up: With your feet out
behind you, place your hands out at double shoulder width, with your palms
facing forward. Lower your body, keeping
your back level, and press back to the beginning stance. Use your knees as the fulcrum point if you
are unable to perform these at full stance.
One Arm Row: Support your body by
placing your left hand and knee on a bench, whilst placing the weight in your
right hand, with the right foot securely on the floor. Aim to keep your back parallel to the floor
as you lift the weighted elbow from a straight position to an angle of 90
degrees or more, aiming to take the elbow high without rotation.
Biceps Curl: again if possible perform
in a seated position to limit excessive body swing.
Dips: place your hands on a bench either
side of your buttocks, with fingers facing forward. Bend at your elbows, taking them backwards. Perform on a secure bench with feet on the
floor for intermediates, and feet on another bench for advanced. Focus on taking your elbows behind you.
Bench Press: Aim
to perform the exercises in either a close arm normal or wide stance exercise.
Again you can adapt the exercise by using an incline / decline / or flat bench,
whilst working with either dumbbells or a barbell. Focus on a complete range of movement,
lowering the weight down to your chest, however, never use a weight that is too
heavy so you can't lift it back up.
Tricep Kick Backs: Sit on a secure bench
with your feet firmly on the floor, leaning over as far as possible,
ideally to
a position that enables your body to be parallel to the floor. LIGHT
WEIGHT! Smoothly extend the arm back from a bent position, in order to
straighten the
arm, focusing on keeping your upper arm horizontal whilst keeping your
elbow
tucked into your side.
Reverse Fly's: Support your back on
either an inclined bench or the thigh of one leg. Keeping a bend in your arms, lift the weight
up no higher than shoulder height in a smooth motion, before lowering under
control. LIGHT WEIGHT!
Lateral Raise: Holding suitable
dumbbells in each hand, smoothly lift the weights up from your side, to a horizontal
position out to your sides, aiming to keep a slight bend in your arms, hands
inline with your shoulders. For best
results, certainly for beginners, aim to work on a declined bench so that you
have some support for your lower back.
Close Arm Press-Ups: Beginners should
perform in a box style press-up, as this is a hard exercise. Aim to make a
triangle with your fingers and thumbs, taking your elbows out to the side. Your
hands should be under your chest.
Normal Flys: Work on either a flat or
incline bench, taking the weights from a central position, out to your sides,
in line with your shoulders. Keep a
slight bend in the arms at the elbow, lowering the weights no lower than your
shoulders.
Shoulder Press: Aim to work in a seated position on an
inclined bench for support for your back. Lift the weights from your shoulders,
up above your head, keeping the palms of your hands facing forward. Make sure
the weights are secure.
Remember that by doing high reps 15+, you will build up muscular endurance,
without increasing in size too much. Correct
nutrition will help you build stronger leaner muscle tissue necessary for
skilled positions. Aim to fit 2
sessions in a week of strength training, as mentioned earlier, these can be
combined with your cardio sessions.
Use a weight training login sheet to monitor your progress, with the amount of
weight that you can lift as well as the reps.
Co-ordination / SKILLS
Eye - body - brain, is the way we want to have our co-ordination and skills. Unfortunately many of us see the ball, and
our body takes too long to react to it. This
area can be improved by developing what
is called your motor skills, so that you see the ball, and your body
automatically positions itself in the correct place. With a
complete variety of situations you can be in when the ball comes to
you,
you need to work on improving your total body, to react as one fast
efficient
machine.
LADDER DRILLS
Used to gain speed in footwork, lay out a rope ladder, or chalk out an area
with approximately 15” squares. Combining ladders so that you go both forward
and sideward will give you rapid results.
Single leg run:
aim to run on the ball of your foot, without catching the rope or chalk
lines.
Double leg run: aim to run at speed through
the rope ladder, pumping with your arms.
Double side step: run through the ladder
in a sideways direction, with either double or single leg.
Ickey Shuffle: as with the double run,
but this time every third step comes outside the rope.
Crossovers: side step through the rope,
taking your leading leg both in front and then behind the trailing leg.
By performing these drills in both directions, you will soon realize that you
are better on one side than the other. Aim to work on your weaker side for
greater improvements in your game.
DISCIPLINE
It’s simple, whatever the referee says, goes. Avoid getting penalties by learning to rise
above poor decisions. If you get fouled,
pick yourself up and get on with the game.
Lashing out at your opponent can end with your team playing with a nasty
yardage disadvantage, and you not being popular with your team-mates.
No one likes to lose because of a weak link within the team. If it means replacing you as a starter because
there is a stronger player, then accept the coach's choice and simply ask what
you need to do to get your place back. Too
many players once dropped have a completely negative attitude. Look upon it as a challenge to prove your
coach wrong or as an opportunity to try another position. Train wiser and smarter than before. Show
commitment to your team, and even if you don't make the first team, at least
you can respect yourself for trying and giving 100 percent.
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