Training for footballers: getting fit on the pitch, this is how it works

A soccer player training plan is essential in addition to actual soccer training to stay fit and strong on the pitch. There are tips and tricks on how footballers can improve their condition while doing efficient strength training.

Training for soccer players: you should know that

To optimally prepare yourself as an amateur footballer for the upcoming games, you should not only train your own endurance. Balanced strength training is also very important.

  • Only with well-developed muscles can you create the basis for endurance on the field and sufficient strength in decisive duels.
  • Via Weight training the muscle groups used in soccer become more powerful and resistant.
  • This gives you significant advantages on the pitch and protects against injury.
  • Exercises that train maximum strength and speed, but also endurance, are particularly useful for soccer players. Important muscle groups for soccer players should be trained alternately according to a training plan.

As a soccer player, you need to train these muscle groups

You must train the different muscle groups of your body with many different and varied exercises. This is how you strengthen your strength on the soccer field.

  • Legs: For leg training, you should use classic exercises, possibly with additional weight. Increase repetitions and exercise intervals slowly so as not to overload the body.
  • Classic squats train the leg muscles very effectively. From a position with your feet shoulder-width apart, gradually squat down. The upper body remains straight, the chest is drawn forward, and the abdomen is tense.
  • When your thighs are parallel to the ground, straighten your heels and come back up.
  • power jumps they serve to increase the explosive power of your body. From a squat squat position, jump up with all your strength. Bring your knees closer to your chest.
  • lunges they are another form of movement that trains the leg muscles. Stand with your upper body hip-width apart and take a wide step forward.
  • The angle between the upper and lower leg is ideally 90 degrees. Now repeat this wide step with the other leg.

Abs and lower back routine

You should also train the region around your abdomen and lower back. This muscle group is of great importance for stable and disciplined movement.

  • abdomen and lower back: Be sure to include sit-ups in your exercise routine. To do this, lie down on the floor and bend your knees at a 90-degree angle.
  • Keeping your stomach tight, lift your upper body and move to an upright position.
  • Also planks It can help stabilize the abdominal muscles. To do this, lie down on the floor and support your upper body on your forearms. You should now hold this position for a while.
  • overall strengthening: More classic exercises, such as Lizards or work with dumbbells and barsIt can be a useful support for your training.
  • Always make sure to give your body enough time to regenerate. This is actually the crucial phase for building muscle.

Possible plans for your football training

There are several ways to harmonize the exercises presented with soccer training. We have prepared a sample plan for you here:

  • Monday: Leg training (squats, power jumps, lunges, etc.)
  • Tuesday: soccer training
  • Wednesday: regeneration
  • Thursday: soccer training
  • Friday: Upper body training (abs and lower back, general strengthening, etc.)
  • Saturday Sunday: Football match and more regeneration

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