Building football fitness for the season

There is a reason that elite athletes undertake specific training regimes for their sport. They are preparing their body for the demands of their chosen sport.

By teaching your body what it will be dealing with week in, week out on the football field, you can begin to prepare yourself physically for a long season. Having a reasonable level of preseason fitness, you will also enjoy your games a lot more, and perform at your peak from the get go!

So, let’s take a look at some of the best ways to get your preseason underway. The training schedule is split out into two categories: Strength and Cardio.

Cardio

First off, you are going to need to build some endurance to help you last the game. Developing cardio fitness is a gradual process, so don’t overdo it in the first stages of training. Here is a suggested 6 week preseason guide for football-specific training. If you find this too difficult, scale back the first run and complete the program relative to your capabilities.

Week No. Long distance Sprints
Week 1 ·       20 min run twice per week Distance – 10m

Reps – 2

Sets – 2

Rest 60 secs between sets

Week 2 ·       30 min run twice per week Distance – 10m

Reps – 2

Sets – 3

Rest 60 secs between sets

Week 3 ·       30 min run

·       45 min run

Distance – 15m

Reps – 2

Sets – 2

Rest 60 secs between sets

Week 4 ·       45 min run

·       60 min run

Distance – 15m

Reps – 2

Sets – 2

Rest 30 secs between sets

Week 5 ·       60 min run twice per week Distance – 20m

Reps – 3

Sets – 4

Rest 30 secs between sets

Week 6 ·       60 min run

·       75 min run

Distance – 20m

Reps – 3

Sets – 4

Rest 30 secs between sets

Many of the activities involved in football demand core strength and leg power. Jumping for a crucial header, swerving around a defender and unleashing a 30 yard free kick into the top corner all require some serious power.

Strength

Follow this training schedule (and muster up some serious self-discipline) and you will be ready to hit the ground running for the start of football season.

Excercise Week No. Frequency
Lunges Week 1 Reps – 10

Sets – 2

Once per week

 

Box jumps Week 2 Reps – 10

Sets – 2

Once per week

Supine Leg Raises Week 3 Reps – 10

Sets – 2

Once per week

Lunges (Optional: Hand Weights)

Box jumps

Week 4 Reps – 15

Sets – 2

Twice per week

Box Jumps Week 5 Reps – 10

Sets – 2

Twice per week

Supine Leg Raises Week 6 Reps – 15

Sets – 2

Twice per week

 

 

The exercises and schedule here are intended to be a guide only, and your existing level of fitness and any previous injuries should be taken into account before attempting any kind of fitness program. Don’t forget ensure you are equipped with the right football boots  and protection  when the season kicks off, as ill-fitting or unsuitable equipment can really let you down.

 

Ultimately, you should let your body be the guide and if you experience any pain or serious discomfort during training, contact your physiotherapist or health professional for advice.

 

 

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