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Sport-specific routines

Football Speed Work

Shuttle sprints, most sprints last for between 6 and 15 meters in a match, so look at this distance for your training. Work your sprints in the following form, standing start, lying flat on your stomach start, running start, sprint forward with run back and then repeat all with a ball. Aim to have a minimum of 3 markers to turn around, not necessarily in a straight line.

Muscular Endurance Use this circuit once a week to develop muscular endurance, best performed alongside a skill session or on a day after a match.
 

DISTANCE SPEED DRILL / NOTES
2 X LAPS LIGHT RUN WARM UP & STRETCH
3 X LAPS JOG / RUN  PACE YOURSELF
3 X 1/2 LAPS AS ABOVE DO DRILL WITH FOOTBALL
1 X LAP RUN PACE HK - SS - HTB -SS *
4 X 1/2 LAPS FAST RUN LEG CIRCUIT AFTER EACH 1/2 LAP 
4 X 1/2 LAPS FAST RUN AS ABOVE PLUS UPPER BODY CIRCUIT 
4 X 1/2 LAPS FAST RUN AS ABOVE PLUS ABS CIRCUIT
4 X LAPS SPRINT / JOG SPRINT ONE SIDE THEN JOG BACKWARDS *
4 X 1/2 LAPS FAST A DO DRILL WITH FOOTBALL
5 X LAPS FAST RUN LEG CIRCUIT AFTER EACH LAP
2 X LAPS LIGHT RUN  COOL DOWN & STRETCH

HK = HIGH KNEE RUNNING SS = SIDE STEPPING HTB = HEEL TO BUM
 

LEG CIRCUIT

 

 

Two footed squat thrusts - aim for a 12 inch jump. 
Walking lunge forward - changing lead leg.
Alternate leg squat thrusts - count reps on 1 leg only. 
UPPER BODY CIRCUIT
Wide arm press-up. Take elbows out to your sides. 
Normal press ups, aim to keep a straight line through your back. 
Close Hand - Aim to keep your thumbs touching each other. 
ABDOMINAL CIRCUIT

 

 

Normal sit ups, keep your chin off your chest. 
Alternate elbows to knees - count reps on one side only. 
Alternate hand to foot - count reps one side. 



Along with this session you can do straightforward cardiovascular training in the form of running, rowing and steppers. Aim to build up to doing sessions that last a minimum of 45 minutes either 2-3 times a week. You can also do your weight training after your C.V. workouts, in order to give your body a chance to rest and recover for key matches.

Every football player will benefit from lower body strength training sessions, the next few pages will help you gain all-round strength, essential for improving your footballing ability.

Perform 8-15 of each exercise as fast as possible, remember first time around to perform just the leg circuit, then the leg and upper body and finally all three. Make sure that you do the lap run after each circuit.
 

 

    • AIM TO SPRINT THE WIDTH OF THE PITCH, THEN JOG BACKWARDS ALONG THE LENGTH BEFORE SPRINTING AGAIN.



  • ONCE YOU GET FITTER, YOU CAN THEN SPRINT THE LENGTH AND JOG ON THE WIDTH.

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