Strength training for football players during the coronavirus period

The coronavirus situation has affected football training generally  and many players are being injured on a daily basis. So, strength training is now more important than ever, as it prevents injuries! The key to success is to:

  • Not be in a rush

  • Do everything progressively

  • Have individualized strengthening training programs

Football players need stamina, strength, agility and be alert, in order to be efficient on the field. Their conditioning may not be great at the moment, due to the long time of quarantine, but football coaches and athletes themselves make a huge effort so that they can improve and achieve better results.

Strength training – where to focus:

  • Build core muscles

  • Strengthen knee and ankle joints

  • Balance, stability and coordination training

  • Increase active range of motion in the joints

  • Maintaining cardiorespiratory endurance

More specifically, players should work on:

  • Joint flexibility

  • Ligament and tendon strength

  • Core strength

  • Stabilizers/ Bosu

  • Movement training

  • Muscle isolation

The training process:

Training is usually in a circuit format, for example:

  • There may be 5 to 10 stations, with little or zero equipment or just the place where each exercise is executed

  • One can finish their sets in each station (stationary training), or perform one exercise after the other without taking a break (circuit training).

  • The whole workout lasts 20-30 minutes

  • One can work at each station for 25”, 30” or 45” depending on their fitness level

  • The rest between sets can be 1:1 or 1:1,5 (for example work 30”, rest 30” etc.)

  • The rest phase usually includes dynamic stretches or low intensity ball technique exercises

In order to achieve their goal, athletes should perform a series of various exercises. Good performance has to do with the absence of injuries. The exercises intend not only to strengthen the athlete, but also prepare the body for intense training on the field. By having a strong body, one reduces the chances of getting injured. So, if you want to see great results faster than ever, trust a professional coach! Seminars Recent Articles