Exercises to include in your workout routine
To perform better on the field, players should know how to balance cardio and strength training. Cardio is an important component in football as the sport involves a lot of running but strength training can improve your overall physical performance and reduce the risk of injury. Check out some of the exercises you can include in your workout regime to up your game.
You can choose to run or sprint on a treadmill or open space. Try to do interval running to improve your VO2 max, also known as maximal oxygen uptake. It is the measurement of the maximum amount of oxygen a person can utilize during intense exercise.
2.Barbell Back Squat
Back squat can help you build functional double leg strength for football. It does not only help build vertical pushing strength in the quads but also hits the sweet spots in your glutes and hamstrings. This particular workout will help you develop your leaps on the field.
3. Dumbbell Calf Raise
This workout will improve your running and jumping ability. It will help to reduce any ankle and knee related injuries. If you’re not ready to include dumbbells in this workout, feel free to use your body weight.
3.Barbell Bulgarian Split Squat
Since you spend a lot of time on one leg in football, it is important to improve your single leg strength. This exercise also targets your knees and quads as well as your hamstrings and glutes.
4.Medicine Ball Push-Ups
Approved and practised by Gareth Bale, it is a known fact that doing push-ups will improve your core strength. This will improve your balance so you can make rapid turns without falling.
5. Burpee Pull-Ups
The best of part of this workout is that it involves a wide range of muscle groups including your arms, quads, chest, glutes and hamstrings. A favourite of Ronaldo’s, this exercise is good for conditioning and endurance.