If you want to be a decent level of the football player, you’ll need to have control of your stamina. The average expert player runs over 10km in a 90-minute match. These days it’s not just regarding increasing lung capacity – the needs of the game have grown so exponentially.
Get to know about the drills to improve your football fitness
Be strong to run for days
Take yourself on a treadmill or find any free space fit for jogging. Interval exercise is not a regular stamina maker, but it is what you’ll get most Premier League players doing to help increase their VO2 Max, scoring maximum sprinting at high speed before jogging and then running all out once more, supporting them to develop the stamina and grow deep into added time. Do four minutes jogging and four minutes speed run repeated four times. Try combining footwork around cones with your sprinting as well.
Maximize sprint pace
It’s now essential for players in all places to have sprint speed. Maximizing your individual potential to move fast for shorter rounds will stand your head and shoulders over the rest, so try doing weighted sled picks and parachute sprints, which will help to drive your legs well ahead of their means.
By raising strength in the quadriceps and hamstrings with eccentric and isometric moves under high pressure, you’ll enhance a pace merchant in no time. Five courses of 50m sled pull, or bungee cords, with 30 seconds pause between.
Become more explosive
Training for this is not for the weak and involves maximum work and excellent method, however with this training players gets a great reward, turning them into a deadly number ten with a terrifying turn of speed.
To obtain this, perform plyometric moves such as squat thrusters, jump squat, plyometric box jumps, and soon opponents will have your dust. For this training, you need to have four sets of ten single-leg box bounce on each side and increasing the height of the box each week for more results.
Refine your change of direction
It’s all excellent and good if you’re fast, but if that ends at straight line speed, then you’ll be limited to the wings. Every player should be ready to change direction at any time and do so immediately, without the chance of injury and managing the ball well under control.
Regular cone drills are an easy way to enhance a player’s agility, including slalom sprints and shuttle runs. Don’t forget the soccer ball, either; the true gamechanger is being prepared to run and turn at a full angle, but still, have the ball under control.
Develop rock-solid core endurance
Shifting defenders through incredible stability and speed as they all jump off his small frame, the pint-sized playmaker is on a different level to the rest of his competitors. Not all of us are given with a low center of gravity though, so how can you copy that with an additional few inches? The method is to provide yourself with a rock-solid core. But before you go off to do crunch and sit-ups, true core stability appears from mixing in some fissionable exercises to your practice regime. This means using a T-bar for single-leg Romanian deadlift, squatting on a Bosu-ball or getting on a TRX for any plank jacks, all of which will examine your core and increase your stability when pushing for the ball.
In this part, you have learned about the drills to improve your football fitness. But facts mentioned in this part are just a small part of what you want to know as the soccer player. To get an update, please follow us on Facebook and Instagram.