Every player looking to perform will have to create a personal training program outside the football club. Follow our guide to create a structured session.
Why train outside the club?
The advantages of training outside the club are many:
Develop particular physical qualities: speed, endurance, and strength can be modulated through adapted exercises.
Work on your weak points: Individual training allows you to work on these particular aspects of the game.
Gain confidence and autonomy: Training solo or in a small group can be a great way to build self-confidence.
Mistakes to avoid in your training routine
There are several common mistakes when creating and sticking to a training program that can negatively affect the success of your workouts and even provide an opportunity for injury. Here are some common ones to watch out for:
Over-training: Too much training with too little rest opens the doorway to injuries. It is important to try and pace the sessions so that you do not suffer from burnout.
Neglecting recovery: The body needs rest to grow and strengthen itself.
Lack of variety in exercises: Repeating the same exercises can get very boring, and people will reach a limit in their progress. Changing exercises allows for greater development of various skills and keeps them interesting.
Disregarding chronic pain: Pain originating from either muscles or joints, if not gone, could gradually worsen.
For information on preventing injuries, see an article from Footsider about soccer injuries and how to prevent them.
What to Consider in Your Workout Routine
Assess your needs
An evaluation of your needs is integral to constructing a good training schedule. Identify the strong points of each player, as well as the weak areas. To do this gives you clear goals to work at, realistic ones, too, while allowing you both to focus and see whether your efforts are, in fact, fruitful.
Establish a realistic schedule
A good plan is also vital for an effective training program. One has to consider personal schedules, daily activities, and time for club sessions. If all these constraints are combined, one could develop a well-structured program that would intermix strength training and cardio with individual technique work. In this way, you can develop different aspects of the game without getting bored by repeating yourself.
Choosing the right exercises
It’s a very fundamental step: the choice of exercises. There are very many exercises specifically adapted to football, like plyometric exercises that develop explosiveness, lower body strengthening to develop power, and dribble exercises to be in control of the ball.
Exercises to be Used: Examples of exercises friendly to football include plyometrics and strengthening of the lower body.
Examples of Exercises:
Squats and lunges to strengthen legs
Dribbling and juggling for good ball control
Cone races for working on agility and speed.
Keys to Better Football Training
The adaptation
The restoration
Stimulation
- Progressively work up the intensity and duration of sessions: Only begin with a little. Progress up progressively.Train variedly: Change the exercises to stray interest and develop other areas.Nutrition and sleepNutrition plays a big role in recovery.
Active recovery strategies: Engage in light jogging alongside yoga and stretching to recover.
Surround yourself with friends who play soccer: training together makes sessions more enjoyable and encouraging.
Set short-term goals: realistic goals keep you motivated and allow you to see your development.
Examples of workout routines
for less experienced players
For better players
- Surround yourself with friends who play football: Training in a group can make sessions more enjoyable and motivating.
- Set short-term goals: Achievable goals help you stay motivated and see progress.
Examples of training routines
for beginner players
For experienced players
or less experienced players
For better players
A basic, quick routine based on fundamentals:
Monday: run for 20 minutes, do squats, and practice dribbling.
Wednesday: strengthen upper body muscles and juggle.
Friday: 20-minute run, lunges, passes.
Monday: normal run for 30 minutes, squats, lunges, and dribbling fast.
Wednesday: plyometric training and muscle strengthening.
Friday: sprint, jumps, and intensive technical
Conclusion
Personal training is essential to support the sessions at the club in which football improvement is made. The setting up of a routine according to one’s needs and objectives will allow the development of physical qualities, working on weaknesses, and gaining self-confidence. It is clear that, without the usual mistakes that are trained and overly loaded, the relevance of taking recoveries would have a significant effect on performance improvement.
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