Home and Gym Exercises for football players

Football players must be developed physically in all possible ways. And if they want to be successful, to play in the best teams in the world, then their day should begin in the gym. Any football training is aimed at the main muscle groups and, in particular, on the legs. Finding the perfect program is not an easy task at all, especially if you do not have 24 free hours at the gym. So we will tell you about the complex training that professional footballers do.

Warming up

Planks: do at least three times a week.

Lie down on the floor, belly down. Elbows rest on the ground, bend your forearm forward. Head and torso need to keep smooth. That is, shoulders, hips, and ankles should be aligned in a straight line. Squeeze the buttocks for maximum effect.

There is also a side stand. For her, you must lie on your side and put your right (or left) elbow on the ground. Keep your body in a straight line. In general, not much different from the previous exercise, just from the side.

Belly down – 3 sets of 30 seconds.
1. Hold the position for 30 seconds;
2. Lift one leg up, hold it for 2 seconds, then release and lift the other leg. Alternate for 30 seconds;
3. Hold position for 30 seconds.

You can give yourself a minute to rest and start doing the stand on your side.

Side stand – 3 sets of 20 seconds on each side.
1. Hold position for 20 seconds on the right side. Repeat with the left side;
2. From the starting position, lift your right leg and hold it for 20 seconds. Repeat with your left foot;
3. Hold the position for 20 seconds on the right side. Repeat with the left side.

Jumps with obstacles

Jumping with obstacles. They should be done at least once a week. You do not have to have real obstacles (not everyone has the necessary equipment), just imagine them.

Start with one leg. When jumping over an obstacle, make sure that your hips are expanding. Make sure your knee stabilizes when you land on the ground. Before starting a new jump, make sure that the knee has returned to normal. You can not jump headlong, you can hurt yourself something.

Lateral. Legs together, knees and hips slightly bent. Doing this exercise, you need to jump over the obstacle in both directions. In this way, you will engage different muscle groups. Make sure both legs work. Football players do not spend the whole game on one foot, right?

Lunges We do them twice a week.

1. The first lunge do direct. Bend your shoulders back and lift your chin higher. When you take a step forward you have to keep your hands on your hips. Make sure that your front knee does not go beyond the laces, and the back does not touch the ground. Return to the starting position;
2. Take a step to the side, keep your chest and eyes straight. We return to the starting position;
3. Next comes a step back, a reverse lunge. Keep your back in a straight position, and then return to the original;
4. After completing all 3 steps with one leg, repeat everything over again with the other.

Start with two sets of six reps for each leg.

Controlled fall

This exercise should be performed 2 times a week.

What we need: some kind of soft thing that you can put under your knees to protect them; a partner who will hold your ankles (nothing erotic – just a whim of an exercise).

Get on your knees, putting some soft stuff under them. Keep your back straight and your arms tight to your sides. Make sure your ankles are secure. Now the interesting thing: fall forward, using the muscles of the back of the thigh to control the descent as long as possible, then hold your arms to prevent falling. Push off your hands to return to the starting position – this will reduce the static load on the hips.

Advice: over time add load – this will help you to strengthen the hips, buttocks and core muscles.