It’s nothing new that football is one of the most demanding sports in the world. Dominating around different countries, it is not easy to become a footballer. Athletes are expected to be in good shape, physically fit to stand against their opponents. Football has different positions for every player. That is why it is crucial to know the proper exercise that is fit for your role.
Usually, when football players hit the gym, they focus on strength training to build size and strength. Trainers have specific drills for football players to improve their gameplay. Every exercise is essential, and every sport requires every athlete to be physically fit and healthy.
5 Exercises Every Footballer Do
There are many training exercises every footballer does. One of them is Plyometric training that focuses a lot on explosive hopping and jumping. It is required for every football player to have powerful legs to stand against their opponent and survive.
Explosive movements are vital to the game. That is why it is essential to exercise to train your muscles, tendons, joints, and of course – mental health to be effective on the field.
1. 3 Hurdle Drill
This drill helps you improve your body’s ability to perform cutting movements. It also enhances your quickness as an athlete, as well as your coordination. In football, players need to have the ability to change direction quickly.
What you should do: Set up a hurdle that is 6 to 8 inches tall. Make sure to go from side to side, then quick-stepping over the three hurdles. Make sure to do this for 30 seconds or a minute, and don’t forget to rest in between loads.
2. Box Blast
A footballer needs to have powerful legs to stand against their opponent and survive. This drill is the perfect exercise every footballer does to improve your explosive power in your hips and legs.
What you should do: Start with standing with one foot flat on about 6-12 boxes; make sure that your arms are bent to 90 degrees and cocked back. Then jump vertically –exploding through your front leg. It is vital to extend your hip, knee, and ankle. –then land in the starting position. With both feet, making sure to put a slight weight on the box foot – do not pause and take off the same foot, repeat this drill jump for 10 reps, then repeat with the other leg.
3. Squat Jump
This exercise helps you work your hips, knees, and ankles. In football, you call “triple flexion response,” which creates a significant amount of power on the field –regardless of whether you’re running, leaping, or standing against an opponent. Squat jump is one of the most straightforward exercises for football players to start doing.
What you should do: : To effectively do the squat jump, it is essential to squat with proper form as you hold the position before setting yourself to jump high. Every time you land, you should be landing in a squat position. Do this 10 to 15 reps to sufficient.
4. 90/90 Stretch
90/90 stretch gives the player to open up their middle and upper back muscles and their torso. This exercise is vital because ponding your opponent is part of the game in football. It helps football players avoid any serious injury and be flexible in the field.
What you should do: Start with lying down on your left side with your legs stacked and knees bent to 90 degrees. Get a pad or a towel and hold it between your knees. It is essential to maintain pressure on the pad while keeping your hips still. Then, rotate your chest and right arm back to the right. Try to put both shoulder blades on the ground, hold it for at least 2 seconds, and then return to the starting position. Make sure to do this 10 reps per side.
5. Foam Roll
This exercise is a great recovery tool for athletes at the beginning or end of working out. Football is a demanding sport –no doubt about that. Footballers need to use their whole body, resulting in putting most of their muscles through a lot of stress. The foam roll is an exercise that can help to relax nerves and loosen up the muscles.
What you should do: Get a roller and roll anywhere you feel tight or anywhere in need of a massage.
Foam roll is not just an exercise to improve your muscle imbalance. Football players are most likely to feel pain after gameplay. That is why recovery is a vital part of football – and foam roll is a great exercise to help you get in back to the field quickly.
Choosing M.#ussein football academy
If you are an aspiring elite football player or just want to enhance your skills, choose M.#ussein football academy. Our team is designed to meet each player’s unique needs providing progression opportunities. Whether you are a beginner or want to get noticed by college coaches, M.#ussein is the right academy for you!