How To Stay Fit As A Footballer – Do you want to become a successful footballer? The first and foremost rule is to “practice hard” as “Success isn’t given. It’s earned. On the track, on the field, in the gym. With blood, sweat and the occasional tear.”
Here are some exercises which will boost your stamina and helps you to play football like a pro player.
Also Read: Interesting Facts That You Must Know About Football
1.Medicine Ball Push-up
This exercise strengthens your stability and balance. It builds strength in the shoulders, triceps and chest.
How to do it
Put your one hand on the medicine ball and do a push-up with the second hand. Do the same changing hands. Maximum 4-5 sets of 15-20 push-ups.
- Single-Leg Squat
The single leg squat is best for athletes in hard sports. It helps to improve performance and make leg muscles strong. It makes you a faster runner too. Players of Juventussv always do this exercise.
How to do it
Firstly, stand straight, then extend your one leg. Try to keep it from touching the floor. Now take the squat position, hips descend down. Don’t move the resting leg.
20 squats are ideal for beginners.
3.Sprint Workout
A full-body work which builds slim muscles. The advantages are never-ending. It burns a lot of calories, increases metabolism and boosts stability.
How to do it
Warm-up before doing it. Ready get-set and go. Run but don’t too much. Just do it 2-3 days a week otherwise it can cause muscle soreness.
- Burpees
It helps you to be a stronger person, it is also good for weight loss. With every rep, your muscles get a better cardio boost.
How to do it
- Stand straight.
- Put your hands on the floor (squat position).
- Push your feet back and make a plank position.
- Do a push-up.
- Instantly, return to the squat position.
- Jump high with your hands up.
The ideal number of burpees a day is 100. But don’t start with it. For a beginner, 15 is enough.
- Pull-Ups
It improves your physical health. Your body strength increases and the arms and shoulder muscles become stronger. It boosts stamina and you will be motivated during the match.
How to do it
- Grip a bar and hold it with strength
- Keep your feet from the floor (bend your knees)
- Pull yourself up until your chin comes up the bar.
25-50 pull-ups a day are enough.
- Using Treadmill
It increases speed and stamina. It will keep you running for your game. This exercise burns a lot of calories.
How to do it
- Relaxed run for about 10 minutes.
- Then speed up.
- Start Jogging.
It is ideal to run 30 minutes a day on the treadmill.
- Cycling
It increases stamina and stimulates you to play the game without any tiredness, also improves fitness level.
How to do it
Just grab a bicycle and go on a long drive.
Ideal time is 30 minutes a day.
Do these exercises regularly to become an athlete. Always remember that “Long-term Consistency trumps short-term Intensity.” {Bruce Lee}
