Acceleration Using Plyometrics

Plyometrics are an invaluable tool when it comes to strength and conditioning as they can be based around any set of movements, ideal for football players because different positions require different muscle movements.

However, the following exercise can be used across the board for football players as it aims to aid acceleration by quick contraction of the quads.

Squat Jumps

This is a split squat jump. Stand in a lunge position and use your front leg to power yourself straight up, switching legs in mid-air and landing in a lunge position, this time with your back leg forward. Repeat six times for three sets.

Stamina

As basic and boring as it sounds, the only way to build up stamina and endurance is by performing repeated short runs with short rest intervals.

Players like Scott Parker and Dirk Kuyt stick to training regimes which work in 4 minute spells; 4 minutes at full speed followed by 4 minutes at 20% work rate - and they repeat this cycle 4 times (working for a total of 32 minutes).

Another good example is using the 18-yard box as a rectangle; sprint the long sides of the box and jog/walk the shorter sides. This can be performed up to 15 times to maximise muscular endurance, similar to that experienced on the field.

Hamstring Stretches

The most common complaint of footballers is that their hamstrings are playing up. However, using the following stretches will increase flexibility in the hamstrings to avoid over-stretching, straining or seizing.

BRIDGE

Technique: Lie on your back with knees bent and feet flat on the floor, lift your hips up to create a straight line from knee to shoulder and then lower them back down to the start position.
Reps: 3 Sets: 12

SINGLE LEG BRIDGE

Technique: Lie on your back with knees bent and feet flat on the floor, lift one knee to your chest, then lift your hips up to create a straight line from knee to shoulder. Lower your hips back to the start position.
Reps: 3 Sets: 6

QUADRUPED KICK-BACK

Technique: From all fours, lift one foot up an inch then straighten it to create a straight line from shoulder to foot. Complete the exercise by bringing your leg back to the starting position.
Reps: 3 Sets: 12

Static Stretches

These fundamental stretches should be performed before the warm up of your session. People often focus too much on stretching their hamstrings/quads and forget that stretching your hips and ankles are just as important.

90/90 HIP FLEXOR

TECHNIQUE Get down on one knee, positioning both knees at a 90 degree angle. Keep your torso upright and gently lean forward to feel the stretch in the hip flexor in your back leg. exercising with stiff hips will increase your risk of injury because your body will compensate by using other muscles such as the hamstrings or quadriceps.
Reps: 6 Sets: 3

SUPINE HIP FLEXOR

TECHNIQUE Don't be scared to get a little dirty; Lie on your back keeping your lower back flat. Pull one knee to your chest, keeping your other leg straight and your shoulders on the floor. Performing this stretch will maintain mobility in your hips and help protect against injury.
Reps: 6 Sets: 3

ANKLE SELF MOBILISATION

TECHNIQUE Lean up against a wall in a split stance position with your front foot 3-6 inches from the wall. Press your front knee against the wall, while keeping both heels on the ground. Keeping your ankles loose will stop your body from putting greater strain on your knees when you dive into full-blown exercise.
Reps: 6 Sets: 3

Core Muscles; Stability

The following exercises, although basic, are excellent when added into a fast-paced warm up routine. They are designed to flex the core muscles, aiding stability and balance during a match. For best results, combine exercises with shuttle runs and/or slaloms.

1. Front plank

Technique

Assume the press-up position, but supporting your weight on your forearms and the balls of your feet. Tense your glutes and keep your trunk straight. To begin, do multiple sets for a short period of time (10 to 20 seconds), and then gradually do fewer sets for a longer time. Breath normally – don’t hold it.

Muscles worked

Front abdominals

2. Side plank

Technique

Lie down on your right or left side, supporting yourself on your forearm and the outside of your foot. Lift your hips off the ground and make sure they’re aligned with your shoulders and feet. Your body must maintain a straight line. To keep it steady squeeze your core muscles tight.

Muscles worked

Side abdominals

3. Glute bridge

Technique

Lay on your back, place your feet hip-width apart and put your feet flat on the floor so your knees bend at a 90-degree angle. Pushing with your feet, lift your hips up from the floor. Tighten your core, hold the tension and make a straight line from the bend of your knee to your upper torso. Hold for a second and repeat.

Muscles worked

Glutes, hamstring, lower back

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