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Sport Specific Training

How to Create Your Own Football Fitness Training Program

If you’re one of the 265 million people who play football, then you’ve probably considered starting a football fitness training program.

Fortunately for you, you’re in the right place. Throughout this article we’ll show you how to create your own training program- trust us it’s really straightforward!

Let’s dive in.

Pick the Right Goal

By this, we don’t mean pick your wildest fitness ambition. You need to state a goal that’s both attainable and realistic. What do you want to improve? Common goals include:

  • Increased stamina
  • Increased strength
  • Increased speed

You get the idea. Once you know what you want to work on, you can tailor your training program to achieve your goal (pardon the pun!).

This involves choosing exercises that match your targets. Your workouts have to have a purpose behind them. This makes it much easier for you to progress.

Choose a Start and End Date

Training plans exist to prepare athletes for something specific. Are you training for an important match? Or, do you want to perform better at practice sessions? Etc.

Whatever you’re training for, set that as your end date. Be sure to take into consideration how much time you’ll need to achieve your goals realistically. You should consider these two factors:

  1. Your current fitness levels
  2. How much time can you give this fitness plan?

These are both crucial when it comes to working out a realistic end date for your training program- so give them some thought.

Use a Weekly Workout Template

As a football player you need to complete weekly drills that focus on the following:

  • Rapid sprinting
  • Muscular endurance in the lower body
  • Good flexibility
  • Correcting the balance between your quadriceps and hamstrings

Check out these examples:

Shuttle Sprints

When you’re playing football you’ll often have to sprint between six and 15 meters at a time- so incorporate this into your training program.

Start by lying flat on your stomach, then pop up and sprint forward towards a pre-placed marker and run back to your starting position. Repeat this 30 times.

We also recommend having three different markers to choose from- not all in a straight line.

Leg Circuit

For building strength and stamina in your legs, incorporate these exercises into your program:

  • Two footed squat thrusts – aim for at least a 12-inch jump
  • Walking lunges- be sure to change the lead leg after each lunge
  • Alternate leg squat thrusts – count reps on one leg only

As with the abdominal circuit, you should include cardiovascular training beforehand (running, rowing, etc.) and aim for a 45-minute session.

Rinse and repeat this workout between two and three times a week.

Abdominal Circuit

To build your core strength, consider doing the following exercises:

  • Normal sit-ups
  • Leg raises
  • Crunches

Hopefully, these ideas will help start you off!

Did You Enjoy This Blog Post on Football Fitness Training?

If you have any questions about football fitness training, then please reach out and contact us. We’ll be more than happy to help you out in the best way we can. Speak soon!