Ever wonder what it would be like to train like a football player? Every player must have a bedrock to stem from. The foundation of any effective football conditioning program is strength training.
Strength training is significant for footballers who want to improve kick performance and reduce the risk of injury. To increase general strength, a workout consisting of leg press, leg extensions, leg curls, bench press, abdominal and lower back exercises would be perfect. The more powerful your leg muscles are the more force they can apply to each ground contact.
Power is a product of both strength and speed of contraction. If you make improvements in either of these components you will become a faster athlete.
Speed of contractions
Any increase in strength will only translate into gains in speed. Sprint training over short distances will help you do that. So will some light plyometrics exercises. Plyometrics is a system of exercise in which muscles are repeatedly stretched and suddenly contracted. Be careful with plyometric training. It’s easy to overtrain without realizing it.
The more efficient you can run, the faster you can run. Here are some tips for good acceleration:
- Strides should be short and powerful, pushing off the ground
- Pump the arms vigorously throwing the elbow back hard rather than forward
- Head should be still
As part of a season long plan, speed training for football features heavily in late pre-season preparation and gradually increases over the whole of pre-season. It should also follow a period of base strength training for maximum results.