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5 Week Training Program For Football

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5 Week Training Program For Football Football is played as a 90-minute game with a 15-minute half time rest period. Being a sport that is consistently 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 large amount 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 neuro-muscular co-ordination. > Propreception 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. Speed work The plyometric circuit will help your explosive power, you must do this no more than once a week and surely not on days before a match, as this form of circuit will take a few days to recuperate from. ...read more.


For first 6 reps, aim: to hold weight up for 3 seconds before lowering under control. Next 4 - 6 reps do as normal. Calf > Squat machine, perform 2 - 3 sets of 12 - 15+ reps. Work on your balls of your feet at all times. Hamstring > Lying hamstring curl machine, build up the weight you use gradually. Aim: 3 sets of 10 - 12 reps, stretch prior working on this machine, as your hamstrings are easily torn. Hip > Cable adductor and abductor pulls. Aim: 3 sets for as many reps as possible 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 you can do, in order to gauge the difference in strength in each leg. > Abductor machine, work in a slow motion with a lightweight, hold for 3 seconds in the out position before repeating. Aim: 10 - 12 repetitions. Avoid this exercise if legs are tired. > Adductor machine, work in a slow motion with a lightweight, hold for 3 seconds in the middle before repeating. Aim: for 10 - 12 reps. ...read more.


Cross over Side step through the rope, taking your leading leg both in front and the behind leg trailing. Stretching As with most sports, people forget to stretch prior to the start of a game. With football having sudden bursts at any point in the game, it is vital to stretch the whole body in order to prevent injury. After a gradual warm-up spend time stretching, both statically, then dynamically. Dynamic stretching involves slow controlled rhythmic movements progressively through the range of movements associated with your game. A key point to remember is at the half time stage in a match, keep warm, take fluid and energy bars that you are used to, to help your energy and concentration levels. Whilst listening to any team tactics, keep stretching your muscles and if possible, learn how to massage your own legs to help prevent injury and prepare yourself for the start of the game. At the end of your game, spend time again stretching after you have showered or bathed, paying particular attention to your hamstrings. Due to the nature of the game, you will always pick up injuries; avoid these as much as possible by wearing correct protection and footwear. Have any injuries looked at as soon as possible, as minor tears become major ones, resulting in fewer matches for you. Take the time to train well, and you will get more out of your game! ...read more.

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