The Football Body Workout . To train right, football players need to hit a range of areas and that. Try and schedule your training so that you perform workouts I and II on back- to- back days, and then rest a day after that. Perform workouts III and IV on back- to- back days, followed by two days off. HOW TO DO IT: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets. How JJ Watt Dominates the NFL and Stays Freakishly Athletic > > > Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Youth Sports & Fitness The Y is the starting point for many kids to learn about becoming and staying active. Offers a structured program of sports, games and fun physical activities in the gym and pool. Registration Opens in October YMCA at New Holland. The Fort Leavenworth Youth Sports and Fitness program offers various activities for the youth of Fort Leavenworth. Youth Center Youth Sports & Fitness Leisure & Recreation Dining & Hospitality Army Community Service About FMWR Good To Know! Fitness 4 Football is the leading football fitness web site. An essential resource for ambitious players and coaches, the site is packed with over 200 pages of the latest football fitness information. Written by leading experts in sport science and fitness, Fitness 4. Some exercises call for you to . Make sure you perform at least five sets total for the exercise. This training routine will help get you started, hitting key areas for any football player. BOX SQUAT SETS: AT LEAST 5 REPS: WORK UP TO A 3RM REST: AS MUCH AS NEEDED Set up a barbell on the supports of a squat rack and place a box a few feet. Youth Sports Program offers afterschool activities and summer camps that keep kids active and engaged. It isn’t easy keeping your kids active. The Youth Sports Program (YSP) provides a variety of exciting sports activities for children and their families. Pre- Season Football Fitness Drills . And that means it's time for the dreaded pre- season training. But it doesn't have to be daunting. Use this four week programme to ease yourself back in and then build yourself up so you're firing on all cylinders come kick- off. RECOMMENDED: How Fit is an Elite Footballer? The expert. Tom Henson is a UKSCA- accredited strength and conditioning coach working at Southampton FC, where he oversees under- 1. Premier League youth athletes. He has an MSc in Sports Performance and is a former David Lloyd Platinum Trainer. Week 1. Session 1: 4. Work up a light sweat and moderate heart rate. Aim to maintain 7. Sessions 2 and 3: Sports sessions For example, swimming, tennis or a session on the exercise bike or rowing machine. Henson says: “The words . But with this plan, the first week back in training is meant to ease you back into exercise after a few weeks on the sun lounger (if you’re lucky) or couch. Steady- state cardio won’t stress your body like interval sprints but it will establish an aerobic base which will help with recovery from the shorter, sharper exercise coming in the following weeks. The two other sessions in the week should be anything other than simply steady- state cardio to encourage mobility without the same repetitive stress pattern of running.”Week 2. Session 1: 3- 2- 1 pattern interval sprints. On an athletics track or around a football pitch, run as fast as is sustainable for three minutes, then rest for one minute. Run again for two minutes then rest for two. Then run for one minute and rest for three. That will take 1. Repeat this three times in total. Session 2: VO2 max stimulating runs. Starting on the goal line, aim to run the length of the pitch 4. Repeat this six times in total. Henson says: “These drills are all about . With the 3- 2- 1 pattern drill the idea is that as your intensity increases, you compensate by increasing your rest periods, which will help you progress from aerobic to anaerobic exercise. Training this week will improve your ability to buffer high levels of lactic acid in your muscles and sustain a high workload, meaning you’ll still be going strong as the match approaches full time while everyone else is flagging. The high energy expenditure will also help burn off those well- earned pints at the end of last season.”Week 3. Session 1: 1: 1 interval sprints Sprint for one minute then jog gently for one minute for ten sets in total. Session 2: 1: 3 interval sprints Increase the intensity. Sprint for 4. 5 seconds then jog gently for 2min 1. Session 3: Football. For example, a five- a- side match. RECOMMENDED: 5- a- Side Football Tips, Tactics and Workouts. Henson says: “After three weeks the intervals become shorter but that means you can crank up the intensity. A good VO2 max is no use if your muscles are riddled with lactic acid and your body starts shutting down. That’s where these sessions will make the difference. These intervals will force you to train at or slightly above your lactate threshold, and as a result you will increase the intensity at which it will occur in a match situation. In other words, you’ll be able to maintain a high intensity in matches, because you exercise at an even higher one in training. The five- a- side sessions also tick all the boxes. They combine these short, sharp, sprints with multidirectional movement, football skills and a match situation, which will all sharpen you up for the first game of the new season.”Week 4. Session 1: Shuttle runs Sprint from the goal line to the edge of the six yard box, then walk back to the start. Sprint from the goal line to the edge of the penalty box, walk back. Sprint to the halfway line, walk back. Repeat this six to eight times, depending on fatigue. Session 2: Centre circle clock drill Mark out a clock face with 1. Always starting in the middle, run to the cone designated for 3 o’clock then 6, then 9 then 1. Time yourself and rest five times as long as it took before continuing. Then do one set running to the 2, 4, 6, 8, 1. Rest five times as long as it took again. Then finish by running around the whole face. Aim to run as fast as possible and change direction off both feet. Session 3: Football. For example, a five- a- side match. Henson says: “The final week before a return to competitive action involves mixed distance metabolic sprints and includes lots of changes in direction. This gets your body used to game- specific sprints and movements. It’s challenging for your central nervous system and neuromuscular systems but the key is to . For both the shuttles and clock drill you want to keep the quality high. Run with good form, concentrate on staying agile, turning sharply and accelerating powerfully. Enjoy the season.”RECOMMENDED: Football Training Drills Used by Memphis Depay. This article was first published 2.
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