Top 5 Best Football Exercises

Top 5 Best Football Exercises

Football Exercises

Football is an exceptional kind of sport that requires all the strength, speed, aggressiveness, and endurance. The score time is too small that to achieve the best scores one needs to have a complete workout. All the football players should have an all-around athleticism despite their role in the team. However, some aspects may be more important to some players than they are to others.

The Football Exercises aim at reducing the risk of injury and giving the player stability. For this reason, more emphasis should be put on the parts that are commonly injured. This may include the ankles, knee, groin and the hamstring. Besides strengthening the weak areas that are likely to be injured, the tight areas should also be mobilized with the suitable mobility drills so that the player will be more flexible. The well balanced soccer players should enroll for the workout just to have an easy time and move freely on the pitch. The following are the top 5 best football workouts that will help the players maintain the needed strength needed to outdo the defenders.

The Bulgarian Squatfootball-exercises-300x200 Top 5 Best Football Exercises

The player should have one of their legs squat and the other lifted towards the back. Through the workout, most of the parts are strengthened and stabilized. This may include the hamstring and the legs. This allows for a proper balance in the whole body. The workout has different levels ranging from the simple to the harder level which may require you to lift the Olympic bars on the shoulder.

4 Way Lunge

This strengthens the glutes, ankles and the abductors. This allows for balancing and the necessary stability. The exercise has four different movements per set. The first movement touches on the forward lunge, the second movement touches on the side lunge to the right side, the third movement which involves the reverse lunge and lastly the fourth movement which caters for the side lunge to the left.

Click here for professionall help

Explosive Lift

This workout involves a lot of squatting. The workout mainly helps in stabilizing the lower body. The player is supposed to be firmly upright and have a weight bar on both hands. The exercise can be thrilling when the player steps and drives into the air before revolving back to the starting point.

The Nordic Hamstring Exercise

This is a great way to boost the posterior chain and reduce the chances of hamstring injuries. The player kneels on a well puffed ground and the knees are elevated on the shoulders. The eccentric nature of this exercise places intensive stress on the hamstring fibers and should be progressed slowly in the program this makes the hamstrings less prone to injuries.

Single Glute Bridge on Bench

This strengthens the lower part of the body and the hamstring. This requires you to lie on the floor with the right foot resting on the bench. Make a number of movements across the two benches placing the shoulders on a bench.

All the football activities should be merged with the other strengthening and stabilization exercises. Consistency is needed for the best resources.Click here for professional help

Individual Football Training Program

  Individual Football Training Program

 

Football or soccer is a worldwide sport played between two teams consisting of eleven players each. The sport uses a spherical ball, which is not handled but only kicked around the field to reach the goal. Both teams have to defend a goal on each side of the field. Both teams have to score by passing the ball through the opponent’s goal. The game is played for 90 minutes with two half times of 45 minutes and a break of 15 minutes between the half times. The team with more goals or score at the end of the 90 minutes wins.

In this article, the topic of discussion is individual football training program, so one should have proper soccer information before playing the sport or even training for it.As per the rules set by FIFA, Federation International Football Association, there are two teams that can play the game. Each team has 11 players that consist of one goalkeeper, defenders, midfielders, and attackers. So now we know that there are four different types of positions one can train for.For an Individual Football Training Program, we need to know about the different football exercises, soccer practice drills, and soccer information.

Click here for professional help

Workout- Fitness is the key

Football is a game that requires speed, strength, agility explosiveness and endurance. To gain such qualities, a player needs a complete workout. To get the best out of your body, you have to listen to your body. Sometimes your body needs to be pushed and when you have gone through a hard week your body will demand rest. So keep things balanced.




First of all, you need to have control over your stamina and pace. These are the most important factors of a football player. You should start by going for a jog every day. Jogging helps you gain pace and increase stamina. While you are jogging you should increase your speed or go for a sprint for 10 seconds and come back to your normal speed. Benefits of jogging are increased stamina, pace control, and weight loss.Secondly, you should do body exercises like push ups, pull ups, crunches and sit ups to keep your muscles tight and ready.This workout routine should be in your daily plan. Nothing will be achieved without body fitness. One thing you need to keep in mind, this is a workout to stay fit, not a diet plan so keep yourself healthy and do not skip your meals.

Football Exercises- To the next level of fitness

These football exercises will take your game to the next level. It is recommended that you should do a 15minute warm up before these exercises.

  1. Shuttle Run: The most effective football exercise.

To do this exercise, you need to place 2 cones 20 yards apart. Then you need to start running from one cone to the other. Complete this exercise 3 times or 6 sprints. Each 6-sprint rep should be completed in 30 seconds so use a stopwatch.

  1. 15-30-15:

Make an area that is 15 yards apart and another that is 30 yards out. Use cones for this as well. Now you have to run between the 15-yard apart cones for 20 times. Take rest for 2 minutes and then run between the 30 yard apart cones for 15 times and then take rest and go back to the 15 yard area.

Accelerate, decelerate, stop, turn, accelerate and rest.

  1. 50 yard suicide:

Set up 6 cones, each should be placed 10 yards away from each other finishing at 50 yards. What you have to do is run till 10 yards and run back to starting point, then run to 20 yards and then run back to the starting point. Do this sprint work out till 50 yards.

10, 20, 30, 40 and 50 yards. Do this 4 times with rest between each sequence for 2 minutes. These exercises are enough for beginners. So now its time to learn some soccer practice drills and football drills for the field.

Click here for professional help

Soccer Practice Drills- Train like a Proboys-playing-soccer-5-1310832-1919x1275-300x199 Individual Football Training Program

10 minutes
Start at half field and try to score a goal front hat distance with the ball. Then retrieve the ball and come back and do it again for 10 minutes. This will warm you up for the later drills.                                                                                                                      15 minutes
Next, juggle the ball with each foot twenty times and repeat this for four times. Then keep juggling from right and then take the balls and juggle them on your thighs. You can make your own sequence in juggling. This will help you in controlling the ball. Do this for 15 minutes and head to the next drill.
20 minutes 
Now find a wall where you can strike the ball with both your feet. Strike the ball at different power levels and try to control the ball when it bounces back from the wall. Do this drill for twenty minutes by hitting the ball with both feet. Use all the different parts and sides of your feet to strike the ball.
10 minutes
Moving forward, now kick the ball up in the air as high above yourself and try to control it on the inside on your foot when it comes back. See if you can juggle the ball when it comes back to you. This will improve your first touches and control of the ball.
10 minutes
Now dribble the ball at high speed for twenty yards. You must touch the ball at each step and go fast as you can. If you have a set of cones, set them up in line so you can eave across them.                                                                                                      5 minutes
Lastly, repeat the second drill for 5 minutes. This should be followed by a slow jog around half the field, set of 50 sit ups and 25 push ups. Also end your drills with a little stretching.

Football Drills- For the fieldfootball-kids-1550840-1599x1066-300x200 Individual Football Training Program

Dribbling- To enhance your dribbling skills, you need to run with the ball with each step touching the ball. Move as faster as you can and in different patterns.

Kicking- For this you will need the assistance of a goalkeeper. Set the ball at different angles and try shooting at the goal and scoring it. Use the lace covered part of your foot to shoot with power and best control.

Passing

Is one of the most important parts of football. The whole game is based on passing. Passing creates opportunities for goals. This drill requires a number of players.These soccer practice drills and football drills are used in individual football training program to build oneself for the field. At a beginning stage such exercises and drills are needed to become a pro. Fitness is the key and training requires a fit body. Focus on basic techniques, such as proper dribbling and kicking the ball, rather than advanced methods, such as slide tackling or goalkeeping. When your base is set, you can specialize in a position by going for advanced training. All international and national players go through the individual football training program first and practice these soccer practice drills and football drills before they specialize further.

Keep in mind football is a sport that needs hard work and training. One cannot go from zero to hero overnight.

Click here for professional help