Use this full-body workout for football fitness all through the summer
Andrew Wiseman is a strength and conditioning coach at Six3Nine (six3nine.com). Having coached at clubs including Chelsea and West Ham United, he’s worked with a range of players from academy level to full internationals.
‘Football is a high-intensity, intermittent sport with a need for a multitude of physical qualities such as strength, power, agility and speed, alongside core stability,’ says Wiseman. ‘Footballers work in all planes of motion, using every part of their bodies in harmony, and I look to strengthen players all over to make them stronger and more robust to resist injury. These exercises build the qualities required to play the game, giving you the edge on the pitch.’
‘These exercises will help you to build a foundation of strength, increase leg power in order to jump higher and sprint faster, and build core stability to hold off opponents and reduce injury through impact. Do three sets of each exercise, resting 60 seconds between sets. As you progress, look to reduce the number of reps (apart from for the box jump) and increase the weights you lift (or the height you jump for the box jump). After eight weeks, you should be lifting between three and five reps. Use a weight that takes you almost to failure in the final rep so you force your muscles to work hard and grow back stronger. Record what you’re lifting for each exercise throughout each session to track your progress.’
Stand facing a box or bench. Keep your core braced. Extend at the hip and knee of your left leg and place your left foot on the box, then push upwards with your right foot to stand on it with both feet. Exhale, step down from the platform and repeat on the other side.
Lie on a bench holding a bar with an overhand grip and hands just over shoulder-width apart. Drive your feet into the floor and press straight up until your arms are extended. This is your start position. While inhaling, lower the bar slowly to just above your chest, then push back up to the start position while exhaling.