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Football Fitness Training for the Everyday Athlete

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Football fitness training requires dedication and should be performed at least 3 times a week to produce satisfying results. Fitness training programs should be adjusted to suit individual needs, such as ability and experience. You can use Fitday to track your fitness progress. Having a record of your progress can help motivate you to adhere to a training routine.


Warming up is an essential part of football fitness training. It builds mental stamina and increases focus on training. It prepares the muscles and body for training. Body temperature is increased. Blood capillaries expand, carrying more blood and oxygen to muscles. Energy is released to aid in the training process. Muscles become more flexible, increasing performance during training. A warmup period decreases the risk of injury and decreases the level of soreness you will experience after training. Warming up is a good habit to establish.

Circuit Training

Circuit training helps develop fitness, strength and endurance. Circuits are comprised of 6 to 10 exercises. Repetitions of each exercise are performed before a short rest period, and then continuing on to the next exercise. The intensity of exercises performed depends on the level of your fitness and muscle strength. During the course of the circuit, your whole body should be worked. The intensity of training can build from week to week, interspersed with rest periods for recovery. A benefit of circuit training is that it can be adjusted to individual needs.

Hill Training

Hill training focuses on an athlete's fitness, endurance and power. Hill training should only be started once the athlete has an adequate fitness level already. This helps to prevent injuries. The athlete's weight forms resistance during hill training and therefore greater effort has to be expended. Calf muscles are developed and become more powerful as they are forced to contract at fast rates. Hill training increases lactate tolerance and increases the pace and length of strides. It helps improve balance and concentration.


During a football game, the pace changes continuously, and training should reflect this. During fitness training, players should run distances at a varied pace, incorporating periods of jogging and sprinting with periods of walking. When running, make sure that your posture is correct. As your fitness increases, the running sessions should increase in intensity. Increasing the intensity of running helps your body to form an aerobic base, which is important for endurance. You should, however, never be in pain, and stop if you feel any warning signs of an injury.

Speed Training

Speed training helps increase fitness. During speed training, you should sprint a distance of 6 to 15 meters. Starts should be varied. Begin by standing at the starting point and then on your next sprint lie on your stomach at the starting line. For the next start, begin by running into the sprint. Another option is to run backwards before starting the sprint. During the sprint, you can place markers on the ground as points to change direction.

Cool Down

A cooling down period allows the body to rehydrate. It decreases the amount of soreness in the body after a training session. Lactic acid and toxins are expelled from the body. The cool down time is also a time to reflect on the success of the training session.

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