Stay loose with band routine
Activate your muscles before a game by mastering this resistance band routine from Brentford’s strength and conditioning coach, Tom Perryman
Leg lower
We’ve seen enough players crippled by chocolate hamstrings and don’t want you to be next. “This exercise mimics the running and striking motions that you produce over and over in games,” says Perryman. “One hip is flexed and the other is loose. You should also feel a nice abdominal contraction if you do it slowly.”
Glute band squat
Prepare to leap off the ground and dominate the skies with this glute-burning routine. “Keep your legs wide and resist the pressure of the band, which tries to pull your knees back in. Go as deep as you possibly can while maintaining a good form. Avoid bending over too far and arching your back.”
Glute band walks
Don’t run before you can walk with a resistance band wrapped around your ankles. You might pull a muscle, and we don’t want that. “Side-to-side movements will activate your hips and abductors. Try moving around in a square to mimic your movements out on the pitch.”
Single leg push-out
To ensure your whole lower body is switched on and ready for action, you can’t neglect your calves. “Wrap the band around the top part of your foot and push against it. The resistance targets your calves and prepares them to be stable and strong when pushing against the grass.”
Romanian deadlift
If you’ve got hips stiffer than a rusty car door, you won’t be able to change direction. “This is an excellent hip-hinge movement and will loosen the posterior chain – the muscles on the rear of your lower body. It’s great for improving balance and preparing you for single-leg moves in a match.”