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- To improve your football fitness, you can follow these gym workouts123:
- Upper body strength workout: Bench press, incline dumbbell bench press, dumbbell rows, dumbbell flys, and tricep pushdowns1.
- Lower body strength workout: Squats, lunges, leg curls, leg extensions, and calf raises1.
- Speed and agility workout: Sprints, shuttle runs, ladder drills, and cone drills12.
- Steady state cardio: Run, bike, or swim for 20-30 minutes at a moderate pace1.
- Plyometrics workout: Box jumps, depth jumps, broad jumps, and tuck jumps12.
- Full body explosive strength workout: Bulgarian split squat, single leg box jump, prowler push, pendlay row, and barbell push press13.
- Core stability workout: Planks, side planks, crunches, and leg raises2.
- Recovery: Stretch, foam roll, and rest2.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Train Like an Athlete: Your Football Workout Plan
- Upper Body Strength Workout Bench Press (4 sets of 10, last set to failure) Incline Dumbbell Bench Press (3 sets of 8) ...
reflexsupplements.com/train-like-athlete-football-w…7 training drills to enhance your football fitness
- Be able to run for days Get yourself on a treadmill or find any open space fit for running. ...
www.redbull.com/gb-en/football-fitness-training-tip…Follow these exercises: Bulgarian split squat 4 x 6 (2-3 minute rest between sets) Single leg box jump 4 x 6 (2-3 minute rest between sets) Prowler push heavy for 10 seconds (1 minute rest between sets) Pendlay row SS barbell push press 3 x 6 (2-3 minute rest between sets)www.puregym.com/blog/how-to-train-like-a-premie… - People also ask
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