Football is played in two main forms, firstly as a 90 minute game with a 15 minute half time rest period, or a more explosive 5 aside game. Being a sport that is constantly on the go, your fitness level and strength plays an important part in your game, however a high skill level on the ball and good knowledge of the game are also essential.
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 prone to poor hamstring flexibility.
Correct 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
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 match, as this type of circuit takes a few days to recover from. บอลสเต็ปวันนี้
Shuttle sprints, most sprints last for between 6 and 15 meters in a match, 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 all with a ball. Aim to have a minimum of 3 markers to turn around, not necessarily in a straight line.
Use this circuit once a week to develop muscular endurance, best performed alongside a skill session or on a day after a match.
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 WITH 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 WITH 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 BUM
AIM TO SPRINT THE WIDTH OF THE PITCH, THEN JOG BACKWARDS ALONG THE LENGTH BEFORE SPRINTING AGAIN. ONCE YOU GET FITTER, YOU CAN THEN SPRINT THE LENGTH AND JOG ON 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.
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.
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 C.V. workouts, in order to give your body a chance to rest and recover for key matches.