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A Training Guide for Aspiring Football Athletes




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Football is a sport that demands high stamina. It also requires the players to be quick on their feet yet strong enough to take down an opponent.

Hence, aspiring football athletes must pay attention to each aspect of their physical fitness. They need strength training, weight training, and aerobic fitness training for runners incorporated into their workout routine to come into their best physical shape for the sport.

As a beginner or aspiring football athlete, you can utilize this training guide to build a workout routine that can bring you close to your physical fitness goals. So without further ado, let’s take a detailed look at each kind of fitness training:

Strength Training for Aspiring Football Athletes

Strength training for aspiring football athletes requires at least three days each week. The three days are divided into strength training for the upper body, strength training for the lower body, and strength training for the full body.

Workout Routine for Upper Body Strength Training

The workout routine for the first day of strength training each week can include the following exercises:

  • Military Press

  • Bench Press

  • Cable Crossover

  • Shrugs

  • Skullcrushers

  • Dumbbell Fly

  • Triceps Dip

As an aspiring football athlete, you can start with two sets of eight for each exercise. Over time, you can increase the exercises to three sets of ten.

Workout Routine for Lower Body Strength Training

Lower body strength training can be achieved through performing the following exercises:

  • Deadlifts

  • Lunges

  • Squats

  • Calf Raises

As with upper body strength training, start the above-listed exercises for lower body strength training with two sets of eight each. You can gradually increase to three sets of ten to intensify your workout routine.

Workout Routine for Full Body Strength Training

For your third and final day of strength training each week, you can perform the following exercises:

  • Box jumps

  • Pop squats

  • Burpees

  • Snatches

  • Weighted Sit-ups

  • Ball Throw Sit-ups

  • Power Cleans

You can begin with two sets of eight for each of the above exercises and take it up to four sets of ten or twelve.

Once you have gotten used to your strength training routine, you can add a day of high-intensity sprints. High-intensity sprints will act as another day of full-body strength training for you while also enhancing your running speed.

Weight Training for Aspiring Football Athletes

Aspiring football athletes can include weight training in their workout routine from three to five times a week. All exercises listed below or a combination of these exercises can be used to formulate a weight training workout routine:

  • Plank Rows

  • Dumbbell Row

  • Thruster Squats

  • Deadlifts

  • Overhead Press

  • Split Squats

  • Push-ups

  • Donkey Kicks

  • Glute Bridge

  • Burpees

You can begin with two sets of eight of four-to-six exercises from the list. You can also tweak your weight training workout routine to keep it interesting and challenging. Gradually, you can increase the intensity, frequency, and timing of your weight training workouts to get into your best shape.

You can schedule weight training on days when you don’t strength train or make weight training a part of the workout routine combined with strength training exercises.

Aerobic Exercises for Aspiring Football Athletes

Aerobic exercises are important for all professional and aspiring athletes. They significantly increase muscle strength, especially lung muscle endurance, which helps football athletes run around without getting out of breath. Aerobic exercises also help reduce blood pressure, resting heart rate, and overall body fat, all of which help football athletes run faster and better.

Here are some aerobic exercises that aspiring football athletes can add to their workout routines:

  • Jumping Jacks

  • Mountain Climbers

  • High Knees

  • Side Kicks

  • Running up and down the stairs

  • Jump Squats

  • Walking Lunge

  • Burpees

Aerobic exercises can be easier to perform than strength training or weight training exercises. As an aspiring football athlete, you can begin your workout routine with aerobic exercises for a few weeks before moving to higher intensity workouts.

You can also begin with the easy version of each exercise in this training guide until you have gained enough strength and flexibility to perform exercises, as do professional athletes. You can also omit some exercises or add more to your workout routine.

Aspiring athletes can also greatly benefit by incorporating yoga in their exercise routine to warm up and stretch before their workout sessions. Yoga also helps build endurance and flexibility. Increased endurance and flexibility can directly improve the quality of workout sessions while also making them easier.

Group Exercises before the Game

Athletes, professional or aspiring, can also benefit from warm-up exercises before each game. These include kicking in threes, clear kicking, maintaining possession, end ball, and a dynamic warm-up routine.

If you need ideas for putting together exercises into a workout routine, you can go through workout routines designed for athletes to get an idea. You can then personalize your workout routine according to your present strength.

When designing a workout routine, aspiring football athletes should consider their individual bodily needs. Athletes who start with a lower body weight may require more weight training than those who begin with an average or above-average body weight. Similarly, those with average and above-average body weight may benefit by adding frequent high-intensity sprints into their workout routine.

This training guide aims to help you build strength, speed, and endurance gradually to play well while avoiding injuries on the ground.

Importance of Diet for Workout Routine

Paying attention to diet is also essential for athletes. A healthy diet can significantly improve the workout sessions as well as their quality of sleep. Good sleep is vital for all athletes to provide rest to their bodies after training every day.

While athletes or aspiring athletes may require more calories than an average person, these calories should not be empty calories. The food intake by athletes should be nutritious. On the other hand, aspiring football athletes who struggle with weight gain should intake nutritious but low-calorie food. They can also benefit from adding fat-burning drinks to their diets.

A variety of best fat burners are easily available in the market these days for aspiring athletes and anyone else who wants to rid of excess fat on their body. Do check them out!

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