Krachttraining
Strength Training
You need good fitness to keep up with the game, but your hand-eye-foot coordination is just as important, as is the physical ability to absorb and withstand strong impacts.
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Your muscles absorb much of the impact, but your tendons and bones also have to cope with significant stress.
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Strength training is important for developing a stronger core and strengthening key joints such as the ankles, knees and shoulders.
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To perform at your best, you need strength and speed, as well as the fitness to maintain your performance for the full 90 minutes.
Touwtjespring
Jump Rope
Football and jump rope training have more in common than you might think.
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Jumping rope is a highly intensive full-body cardio workout that helps improve fitness, coordination and calorie expenditure.
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It trains the legs, arms and core, and can help reduce the risk of injury by teaching you to land on the balls of your feet with your knees slightly bent.
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Jumping rope is an effective form of HIIT (High-Intensity Interval Training) and can help you burn calories quickly.
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It strengthens the cardiovascular system and improves core stability.
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When jumping rope, keep your body upright, your core engaged and your elbows close to your body.
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Do not jump too high—just high enough to clear the rope.
Squats
Squats
Squats help develop strong leg muscles and improve mobility and flexibility.
They are a fundamental exercise for any good football strength programme.
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Starting Position
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Stand with your feet slightly wider than hip-width apart, with your toes pointing slightly outward, approximately 5–15 degrees.
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Keep your back straight, shoulders back, chest up and your gaze directed slightly ahead of you.
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Brace your core by engaging your abdominal muscles.
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Keep your arms extended in front of you for balance, or place them across your chest.
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Squat Movement
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Start by pushing your hips back, as if you are about to sit down on a chair.
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Bend your knees, keeping your back straight and your chest up.
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Keep your knees aligned with your toes throughout the movement.
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Lower yourself as far as comfortably possible. Aim to bring your thighs to approximately parallel with the ground, or go only as deep as you can comfortably manage without pain. Keep your heels on the ground. Breathe in as you lower yourself.
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As you stand back up, drive through your heels.
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Squeeze your glutes at the top of the movement.
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Keep your back straight and your core engaged. Breathe out as you rise.
Lunges
Lunges
Lunges train each leg independently, helping you develop strength evenly on both sides.
This exercise primarily targets the quadriceps, hamstrings and glutes.
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A good variation is the walking lunge, where you take a step forward after each repetition.
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How to Perform Lunges
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Stand upright with your feet hip-width apart.
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Take a large step forward with your right leg.
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Bend both knees until your left knee is almost touching the ground.
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Your right knee should be bent at approximately 90 degrees, directly above your ankle.
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Push through your right heel to return to the starting position.
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Repeat with the other leg.
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Complete 3 sets of 10–12 repetitions per leg.
Claf raises
Calf Raises
Calf raises are a basic exercise for strengthening and developing the calf muscles, helping improve stability, jumping power and running performance.
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How to Perform Calf Raises
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Stand with the balls of your feet on an elevated surface and your heels hanging off the edge. Keep your legs straight, but do not lock your knees.
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Push yourself up in a controlled manner as high as possible onto the balls of your feet.
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Hold the top position for one to two seconds, squeezing your calf muscles as hard as possible.
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Slowly lower your heels below the level of the elevated surface to achieve a full stretch.
Glute bridges
Glute Bridges
The glute bridge is an excellent exercise to finish your lower-body workout.
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This exercise primarily targets the glutes and hamstrings.
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For an extra challenge, place a weight across your hips, or perform the exercise with one leg extended.
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How to Perform Glute Bridges
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Lie on your back with your knees bent at approximately 90 degrees and your feet flat on the ground.
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Place your arms alongside your body with your palms facing down.
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Drive through your heels and lift your hips towards the ceiling.
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Squeeze your glutes at the top of the movement.
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Slowly lower your hips without allowing them to touch the ground.
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Complete 3 sets of 15–20 repetitions.