In order to get ready for the new season of football, it is essential to get fit before hand so that you can complete at your highest level. Many football players make the mistake of waiting for training camp to start in order to get fit. You are already way behind if you have this mind set.
In this article, we will discuss how you can get ready for the new football season and arrive at training camp fit and in good shape.
Exercises should be in everyone’s daily routine. Doing 10 to 20 minutes of cardio a day like running, biking or walking is great in order to keep your muscles moving and your heart rate up. Doing a little bit per day will add up and you will feel a lot better when it comes to the first day of practice. You do not want to lose your spot on the team so be prepared.
Summer is a great time to to get fit because you can be outdoors. You can go for run in your neighborhood or can go to a local sports field and perform some football speed drills to work on your agility and movement. Interval training is an excellent form of exercise that will really get the heart rate up and the more you do this, the more easier it becomes.
What is Interval Training?
Interval training is performing an exercises for a few minutes at the highest level that you can then at a very low paced level. The aim of interval training is to extend the high tensity part going further and further. For example, when you set a goal of wanting to run a 10 kilometer race, you do not start full speed at running 10 kilometers.
You start gradually like running for 4 minutes then walking 1. This way you build up your endurance to a point where you will be able to run a full 10 kilometers without stopping.
For football, you can do interval sprint training to build up stamina and speed. This will also help you get fitter quicker. A good sprint training exercise to do is to walk 100 meters then sprint for 200. Repeat this 4 times. Try and increase the length of your sprint until you can do 800 meters at near full speed. You will be well on your way to having a good start to training camp.
Leg exercises are important to focus on as well so that your legs are strong. This is crucial to avoid niggling injuries that could hamper your season and keep you out of the team. Strong leg muscle can be obtained by doing a series of simple but effective exercises. You can do squats, lunges, calf raises, jumping jacks and many various exercises for your legs. You can use weights or your own body weight to gain strength. A popular form of training is suspension training with excellent TRX leg exercises which use your body weight for resistance. The advantage of this training is that your entire core is engaged.
Leg Exercises For Strength
- Skater Lunges
- Jumping Jacks
- Burpees (helps with upper body strength and endurance)
- Calf Raises
- Single Leg Calf Raise
- Hamstring Curls
Do each exercise for 60 seconds with a 30 second break in between each exercise. Do these for 2 rounds for an excellent strengthening workout. You will notice improved agility and quickness off the mark.
Add the leg exercises twice a week when you are not doing cardio.
Next we will focus on agility exercises that will help you run faster and jump higher.