Before planning the training it is important to know the sport-specific requirementsFootball is a leg-heavy sport that is played on unstable surfaces. For maximum acceleration, maximum jumping power, and maximum speed, strength in all of its manifestations constitutes the foundation. The many changes in speed require a good aerobic and anaerobic endurance capacity. And last but not least you need the necessary stability of knees and core due to many changes in direction and lateral movements.
Which exercises should be part of the athletic training primarily?A functional athletic training should be based on elementary movement patterns, like squats and lunges. This should be complemented with exercises that improve mobility and stability as well as pulling and pushing movements for the upper body. In the following, a pre-season training can be planned systematically.
Exemplary plan of an 8-week pre-season
|1 – 2||aerobic training with ball||1 – 3||
||1 – 2||
|3 – 6||
||4 – 6||
||3 – 6||
|7 – 8||
||7 – 8||myofascial release e.g. Blackroll||7 – 8||