Football Training Exercises and Programs


Football is a fast-paced game of short duration and hence to succeed as a football player, your fitness level and stamina are of critical importance. There are several sporting bodies that conduct regular football training to help develop the right muscles for physical fitness. In fact, football is a game that is demanding and calls for a host of athletic abilities. They can be listed:

1.  Quick reflexes and high sprinting speed
2.  Physical endurance and explosive energy
3.  Extraordinary neuromuscular co-ordination
4.  The agility to readily dart at the right time
5.  The maneuverability as football players are most susceptible to injury
6.  Right balance between your quadriceps and hamstrings, and between left and right legs

For your football exercises to be wholesome, you need to concentrate on exercises that help you develop speed sprint, muscular endurance and flexibility.

Shuttle sprints of 6 and 15 meters are essential to improve speed. Aim to have a minimum of 3 markers to turn around, not necessarily in a straight line. Concentrate on the plyometric circuit for enhancing the stamina. As this circuit is demanding, do it not more than once a week and also avoid doing it on the match day and the day before.

To succeed as a football player, strength training is of paramount importance. To gain full advantage, gains in strength training should be converted into explosive power. If you are not aware, power is a combination of strength and speed. It is elementary knowledge that in football, other factors being equal, player with the greater explosive power will emerge as a frontrunner.

Please remember that football players are amongst some of the best athletes in the world as football at international levels calls for this type of athleticism. But also be aware there is nothing totally universal about football training. A football training program has to be tailored to meet your own specific needs. You might not have the resources to train 6 days a week and strictly speaking, you are not required to.

Even if you only have a couple of days a week spare for football conditioning, you should still be able to adapt and vary the programs with proper guidance of a football trainer. You should also attend, if possible, a functional strength program designed to correct any imbalances that may crop up as a result of a strenuous football training program.

Sportspersons, particularly football players are the type of athletes that can benefit from what is known as a hypertrophy program. This is a weight training program designed to increase muscle mass.

The speed and agility training program has be necessarily low in intensity. Too much running and interval training can impede the development of muscles mass and maximal strength. Some light aerobic training may instead be more useful.

Give importance to flexibility training as your capability of movement will impact on your speed, agility and to some extent your power. It will also insulate you from likely injuries resulting from over stretching.

Consult a professional football trainer and you will know there are many effective exercises you can perform with little or no special equipment. The aim is of any football training program is to develop optimum strength, stamina and power so that it peaks just prior to the start of the football season.