Workout regime of a football player
A football player requires all round athleticism irrespective of their field position. There would be certain aspects that may be more important to one position than another. It still plays a key role in developing core strength and abilities of a player.
The best workout regime for a football player is the one that help the player build up maximum strength, speed, agility, endurance, and explosiveness.
The best system is to use a 5X5 program.
Make sure that you make every muscle of your body work. When athletes target only a specific muscle, they often end up with injuries, during the workout sessions or on the field.
The basic outline of this workout session is 3 days of weight lifting for upper body, lower body, and full body explosiveness. Keep one day reserved for plyometrics (jump training) and another day for speed and agility work.
Upper body workout
The upper body workout consists of flat bench press, inclined dumbbell press for chest, rows for strengthening the back, shrugs to strengthen the deltoids, and military press for shoulders.
Lower body workout
Lower body workout usually involves strengthening the legs and lower back. Doing dead weight squats and front squats improves and strengthens the quadriceps (thigh muscles). Deadlifts helps in improving lower back posture and strengthening it at the same time. Leg curls strengthen your hamstrings and makes them lean at the same time. Calf raises work on strengthening your calf muscles. The last two exercises can be done on weight machines.
You can incorporate push press, power cleans, snatches and abs to add explosiveness.
Workout to increase speed, agility, and acceleration
Do a warm up (like jogging and dynamic stretching) of at least 5 minutes.
Acceleration
Do sprints and uphill sprints of 3X10m, 2X25m, and 2X20m respectively.
Speed
Increase the length of sprints to 4X40m and 3X60m to work on the speed.
Agility
A 4X20m shuttle which involves sprinting from one marker back to another corner. Do these in receptions.
It is important to keep in mind that you rest and recover before you begin another sprint. This will help you attain 7080% of what you accomplished in your previous run.
