BASIC FITNESS DRILLS EVERY ASPIRING PROFESSIONAL FOOTBALLER SHOULD KNOW

Fitness is one of the core tenets of the Just Football Academy for all of our players and is something that is carried forward into the professional football environment around the world. The science of footballer fitness involves a range of different methodologies and approaches aimed at improving the physical capabilities of football players. These methodologies are based on scientific principles and research, and are designed to help players improve their strength, speed, endurance, agility, and overall physical fitness.

One key methodology used in the science of footballer fitness is periodization. This involves dividing the football season into different phases, each with a specific focus on different aspects of fitness. For example, the pre-season phase may focus on building overall fitness and strength, while the in-season phase may focus more on maintaining fitness levels and preventing injury.

Another key methodology is individualization. Football players have different fitness levels, physical abilities, and training needs, so it is important to tailor training programs to meet individual needs. This may involve individualized training plans, personalized nutrition plans, and monitoring of individual fitness levels and progress.

The science of footballer fitness also involves the use of various testing and assessment methods to monitor and evaluate player fitness levels. This may include measuring fitness markers such as VO2 max, body composition, and muscle strength. Regular testing and assessment can help coaches and trainers to adjust training programs and make sure that players are making progress towards their fitness goals.

In addition, the science of footballer fitness involves the use of various training methods and techniques, such as interval training, plyometrics, resistance training, and agility drills. These training methods are designed to improve specific aspects of fitness, such as cardiovascular endurance, power, speed, agility, and strength.

Some core examples of the types of fitness drills we run are as follows:

Interval Training

Interval training is a popular form of exercise that involves alternating between high-intensity exercises and rest periods. This type of training is particularly effective for footballers as it improves cardiovascular fitness, endurance, and speed.

One example of an interval training drill for footballers is the "suicide run". This involves running from the goal line to the 6-yard box and back, then to the penalty spot and back, then to the halfway line and back, and finally to the opposite penalty spot and back. This drill can be repeated several times, with short rest periods in between.

Plyometric Exercises

Plyometric exercises are explosive movements that help to improve power, speed, and agility. These exercises involve jumping and landing, and can help to improve your ability to change direction quickly and maintain balance.

Some examples of plyometric exercises for footballers include box jumps, single-leg hops, and lateral bounds. These exercises can be performed using a box or hurdle, and can be adjusted to suit your fitness level.

Agility Drills

Agility drills are important for footballers as they help to improve your ability to change direction quickly and avoid opponents. These drills involve running, jumping, and changing direction, and can help to improve your overall footwork and agility.

One example of an agility drill for footballers is the "ladder drill". This involves running through a ladder on the ground, with one foot in each square. This drill can be performed in a variety of different ways, such as running forwards, sideways, and backwards.

Resistance Training

Resistance training involves using weights or other forms of resistance to build strength and muscle mass. This type of training is important for footballers as it helps to improve overall strength, power, and endurance.

Some examples of resistance training exercises for footballers include squats, lunges, and deadlifts. These exercises can be performed using weights or resistance bands, and can be adjusted to suit your fitness level.

Overall, the science of footballer fitness is a comprehensive approach to improving the physical capabilities of football players. It involves a range of different methodologies and approaches, all aimed at helping players perform at their best on the pitch and avoid injuries in so far as possible, significantly reducing the risk of career ending or limiting injuries.