If you want to plan your football workout routine, you must take certain factors into consideration. When it comes to playing football, understand that the body requires immense amount on energy and stamina to be able to withstand the physical drain out till the end of the game. As a game, football is a fast paced and requires the players to movement with great strength and balance. Because of the push and pull nature of movements that take place on a sagittal game, concentric, eccentric and resistive rotational forces are put into practice. Thus, the body in the transverse plane will steady any kind of rotational forces. These are the basics one needs to understand while developing a program to build strength and develop the player’s stamina.
Areas that need to be Focused on:
How a player is trained forms the crux of the workout program. Usually, rotational, flexing and extending movements are integrated in football workouts that focus on the lower back and abdominal muscles. It is through exercises like abdominal wheel and other kinds of rollouts that make use of the physio ball, prone and side planks and the likes that strengthen the core muscles of a player. That ultimately brings about the stabilizing quality in their movements.
Useful Warm up drill:
Before embarking on a match or football workouts, a good way to warm up the muscles of the body is to make the players pass through a circle. Form a circle with a diameter of twenty yards with four to five players in it. Then place players behind each of the players standing within the circle like an outer ring. The drill is for the players in the inner ring to pass the ball to each other randomly without moving from their place. This is a great way to build up communication skills among team members. Plus, it warms up the body. It is the trainer’s responsibility to add variety to this drill and have a good vision of his motives.
The Importance of Squats and Bench press:
This is vital because of the constant pushing and impeding movements that take place in the upper and lower body of the players. Coaches should be careful not to overstress on max lifts as it only focuses on the concentric and upward segment of the lift, which does not help in progressing the development of a player’s eccentric and negative phase of the lift. The latter helps build resisting powers of a player, which he will need to defend against opposition. The use of a lifting tempo for a two second negative is sufficient to make up. Trust me, even if the weights might need an initial decrease, once the player is on the filed, he will be thankful.
Instilment of Compound Movements in the Session:
Besides squats and bench presses, football workouts should have compound exercises because of all their compound movements on the field. Walking barbell lunges, pull ups, jammer extension machines and Romanian dead lifts are effective options.
Olympic Lifts:
One should not miss out on this one when designing a football training session. But concentration should be more on the velocity rather than lifting heavy weights. After all it is speed that counts in the game. The best method is to make the player explode through the lower body and allow the force to travel upwards to the upper section of his body.
These are the basic things one needs to focus on during designing a football-training program. They are extremely effective and a must for all players.
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Tags: football workouts, game football, workout program, workout routine
