In football a range of muscle groups are used, from your leg muscles for ball control, strength, control and sprinting. To your upper arm muscles which supply you with speed and endurance against tackles. However, probably the most vital of all the skills is the need for an explosive acceleration speed in order to sprint up front or quickly return to defend your goal.
Many footballers (amateur and below of course) forget that a workout off the field is important in increasing performance when you return to the field. In order for you to reach your limit you should not be playing match after match with friends, but hitting the gym with some decisive and precision based workouts. So take a look at this basic workout schedule and adapt it as need be.
Football Workout Schedule The British Way
For your upper body you should be looking at doing wide arm press-ups. To do this just move your elbows out to your sides and perform a press-up as you usually would. Follow this by doing a basic, normal, press ups, but remember to keep a straight line through your back, if you feel like you’re starting to arc, slow down and get back in line. As a final movement for your upper body do a close hand push-up, to do this pushup, place your thumbs so that they are touching (on the floor central to your body) and then do a push up as you usually would. Find a number you can handle (try 3 sets of 5 to get a feel for each of the pushups.
Follow this by some simple abdominal workouts; you can work with the simple sit-up, but crunches are much better in developing core muscle strength. One good crunch is to lie on your back and
put stretch your legs up as close to a 90 degree angle as you can. Once you mange this, tense your abdominal muscles, this should bring your torso up, rest and repeat. As a final abdominal workout, maintain the same position, but bend your knees to a 90 degree angle. Once you’ve done this tense your abdominals whilst bending your right shoulder to your left knee, rest, then your left shoulder to your right knee, rest and repeat. Again try3 sets of 5 to get a feel for the movements and then adjust the movements as need be.
Finally
Follow this by some simple shuttle runs or long jogs and you will find yourself hitting top physical performance in no time. If you find yourself starting to find an exercise too easy, increase the reps.
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