These exercises are designed to help you accelerate faster so you can speed past the defence and reach those long crosses for a magnificent finish.
- SINGLE-LEG SQUAT.
- DUMBBELL BENCH STEP-UPS.
- WEIGHTED SLED DRAGS.
- HIIT ON TREADMILL.
- BURPEE PULL-UPS.
- LATERAL BAND WALKS.
- MEDICINE BALL PUSH-UPS.
- LATERAL HURDLE SPRINTS.
Football Speed Drills
- Lunges (30 seconds)
- Lunge Jumps (30 seconds)
- Squats (30 seconds)
- Wall Drives (30 seconds)
- Mountain climbers (30 seconds)
- Squat Jumps (30 seconds)
- Lateral Lunges (30 seconds)
- Lateral Sprints (30 seconds)
What are the 5 basic skills in football?
- Passing Accuracy.
- Receiving.
- Dribbling.
- Shooting.
- Decision Making.
Wilson uses box jumps, front squats, kettlebell lunges, bench press work, Romanian deadlifts, triceps extensions, dumbbell stepups, row workouts, and lots of speed training in his routine. “I’ve really focused on my leg strength in recent years,” Wilson said to Men’s Fitness.
What is the best workout for football? – Related Questions
Five drills to increase your speed to an NFL level
- FAST ARMS (Stride Rate Development) Stand tall in front of a mirror with your feet shoulder width apart.
- FAST FEET (Stride Rate Development)
- HIGH KNEES (Stride Length Development)
- SQUATS (Stride Length Development)
- SPRINTING (Stride Rate & Stride Length Development)
These five relatively simple exercises will develop your own strength – improving your game along the way.
- Chest presses. Lie flat on your back on a weight bench with a dumbbell in each hand.
- Push-ups with an exercise ball.
- Bicep curls.
- Plank row.
- Backpack push-ups.
- Equaliser dips.
Football players at every level know that off-season strength training is the key to in-season success.
Nice To Have Equipment:
- Kettlebells.
- Jump Rope.
- Plyometric Boxes.
- Foam Roller/Lax Ball.
- Cardio Machines.
- Bands.
What are the 3 main components of fitness for football?
“When it comes to football, a few of the main physical components to focus on in training are: Physical strength, muscular endurance, stamina, power, speed, and explosiveness.
Traditionally, footballers have trained in the morning, often beginning sessions around 10am. While years ago a one-session day was the norm, in today’s football world, professionals will often have double sessions in the morning and the afternoon.
Aim for Seven to Nine Hours
How much sleep do athletes need? Pro athletes typically need more than most—it’s recommended that they get 8-10 hours every night.
Spending too long training can be damaging for your health, so it’s wise not to overdo it. But, each type of training takes a different amount of time. Usually, a traditional team training session that you, your coach or a teammate has organised will last about 90 minutes to two hours.
Things like footwork and shooting, that you can work on every day, but things that exhaust your muscles such as workouts in the gym or intense sprinting sessions, do them, but also listen to your body and take a break on them if you feel like you need to.
Most players tend to focus on non-refined carbs, such as:
- Whole grains — Whole wheat bread, pasta and rice.
- Vegetables — Broccoli, peppers, potatoes (normal and sweet) and peas.
- Fresh fruit — Apples, pears, bananas and blueberries.
- Beans — Lentils, kidney beans and black beans.
- Dairy — Low-fat milk and Greek yoghurt.
Cardiovascular exercises for football
One of the best ways to build stamina is to do aerobic activities like swimming, running, jogging, skipping, cycling or rowing, for 30 to 50 minutes per day. That will build up your aerobic capacity and, in turn, boost your stamina over time.
Milk can become a vital part of your recovery; it’s high levels of protein are important to muscle recovery and strengthening.
Choose fat free or low fat option such as light mayonnaise (although be aware that some of these may contain a lot of sugar!). It is also important to remember that while foods such as chocolate, cookies, muffins, crisps, chips etc. all contain high levels of saturated fats and should be avoided as much as possible.
