It is important to warm up because of the following:
- To warm your synovial fluid.
- To make your joints more mobile.
- To stop any strain or pulling of ligaments during a match.
It is important to cool down because of the following:
- Keeps circulation of blood flowing round the body.
- To make sure oxygen reaches the muscles.
- To clear any lactic acid.
Perform 8 – 15 of each exercise as fast as possible; the first time round you must perform the leg circuit, then the led and upper body and finally all three. After each circuit perform a lap run.
Along with this session you can do straight forward 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 2 – 3 times a week.
Strength Training
Avoid training sore muscles
Train at low intensity if you are new to weights, working on your legs for power and your arms in order to hold off players. Do these exercises a minimum of 2 – 3 a week. You must overload you body to a certain extent to progress further.
LOWER BODY
Quadriceps
- Seated squat machine, work your feet in a normal position and also with feet pointing out.
Aim: For 4 sets of 8 – 12 reps, 2 with each foot style, minimal rest.
- Leg extensions, work for 3 sets of 10 – 12 reps.
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. Avoid this if legs are tired.
UPPER BODY
Back
- Pull ups, an excellent exercise for developing upper body strength.
Aim: To build up to doing 3 sets of as many reps as possible, changing your hand grip each time. Try close arm with your palms facing you, (biceps) then palms facing away (triceps and back) and then wide arm.
- Back extensions work in a slow motion avoiding going back too far.
Aim: For 2 sets of as many reps that are comfortable.
Triceps
- Tricep dips, best performed on a dip machine, however you can begin by using a step box version. Concentrate on taking your elbows back, avoiding going down too far. Work for 3 sets of as many reps as possible. Can be made harder by attaching a weight.
Aim: For strength not size.
- Cable pull down, work in sets of 10 – 12 reps. Have 30 seconds rest and repeat again for two more sets.
Bicep
- Cable bicep curls, work this in exercise for 3 sets of 10 – 12 reps at the same time as the cable tricep machine. Concentrate on keeping your elbows tucked in by your side, and your shoulders back.
Shoulders
- Shoulder shrugs; perform with either dumbbell or barbell.
Aim: To take the shoulder upwards for 2 sets of 10 – 12 reps.
- Cable deltoid pull, you can either work one arm at a time or both together. 2 sets of 10 – 12 reps keeping the exercise smooth throughout.
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. Eat plenty of carbohydrates, fibre, protein, water, minerals and vitamins.
Aim: To fit 2 sessions in a week of strength training
Do Not Over Exert Yourself
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 take too long to react to it passing us. 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 for a ball to pass you, you need to work on improving your total body, to react as one fast efficient machine.
Practice this as much as possible.
Agility
Ladder drills is a good way to gain speed in footwork.
Lie out a rope ladder, or chalk out an area approximately 15-inch square. Combining ladders so that you go both forward and side wards, will give you rapid results.
Single leg run
Run on the ball of your foot, without catching the rope or chalk line.
Double leg run
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.
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!
