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Athletics workout for footballers

Strength training for more stability, explosive movement and fighting strength

Duration

40 Min

Exercises

Difficulty

Advanced

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Athletics workout for footballers

Strength training for more stability, explosive movement and fighting strength

Duration

40 Min

Exercises

Difficulty

Advanced

Products used in Routine

Standard

Super Band

Loop Band

You can’t win a football match without technique and tactics. After all, physical fitness plays a key role. Athletic and fitness training is part and parcel of national football teams and professional clubs. There is often a lack of understanding when it comes to how important athleticism is in football.

Football is a complex sport with a wide range of requirements. Football-specific athletics training should therefore cover multiple areas. With targeted mobilisation, you can prepare your joints and muscles for the training session. The strengthening part focusses on functional movement patterns. Include all of your muscle groups. Don’t forget the core muscles. Your core is at the heart of every movement. Non-stable core = no power.

3 repetitions, rest for 30 to 60 seconds

Carry out three repetitions per exercise during strength and stability training for football. Keep the rest period to 30-60 seconds.

2-3 times a week

Integrate your athletics workout for footballers 2-3 times a week into your other sports activities.

01 Mobilisation
02 Strengthening
03 Core stability

01 Mobilisation

The first part of an athletics workout for footballers involves mobilisation. Using so-called movement preps, you can optimally prepare your body for the upcoming strength workout. We particularly want to stretch the front side of the body. This is often tense among footballers due to high strain.

Dynamic hip flexor stretch

Knee on one leg and place the BLACKROLL® under your back thigh. Lift your upper body and pull your belly button in towards your spine.

Roll the BLACKROLL® back until you achieve a tolerable stretch. Remain in this position.

Tip: For even more mobilisation, you can make small, dynamic movements back and forth in the end position.

Product

Standard

Sets / Seconds

1 / 60

Body part

Core, Glutes, Hips

Training Goals

Mobility

World’s greatest stretch

Start in a kneeling lunge position and place the SUPER BAND® around your thigh. You should be pulling from the side. Stretch your back leg behind you and lift your chest.

You should be able to feel the stretch in your hips.

Tip: You can lift your arm on the same side as your outstretched leg and rotate it across your thoracic spine to the ceiling to mobilise the entire frontal and spiral line.

Product

Super Band

Seconds

Body part

Anterior Fascia Chain, Hips, Spiral Fascia Chain

Training Goals

Recovery, Mobility

Pretzel position with BLACKROLL®

Start by lying down on your side. Bend the knee of your upper leg 90 degrees. Place the BLACKROLL® under the knee of your bent leg to stabilise your pelvis for the following mobilisation exercise.

Bring your lower leg into an active hip stretch and grab the back of your foot to increase the stretch. Try to keep your entire upper back on the ground.

Tip: Make sure that your upper leg doesn’t lift off the BLACKROLL® and that your other leg is placed in a full hip stretch throughout the exercise.

Product

Standard

Sets / Seconds

1 / 60

Body part

Glutes, Hips, Lower back

Training Goals

Mobility

02 Strengthening

Strength training is an important part of athletics training for footballers. The main focus for footballers is the leg muscles. You should also work on your upper body. This will help to increase your power and speed. Take around 30-60 seconds’ rest in between exercises.

Pelvic raises

Lie on your back and place the BLACKROLL® LOOP BAND around your knee. Straighten out your leg. Slowly lift your pelvis. Your thigh and upper body should form a straight line. Slowly return to the starting position.

Product

Loop Band

Repetitions

3 x 12

Body part

Glutes, Lower back, Thigh

Training Goals

Activation, Strength

Push-ups with feet on the BLACKROLL®

Start in a push-up position with your feet on the BLACKROLL®. Maintain core tension without letting your pelvis sink. Bend your elbows and lower your upper body. Then, return to the starting position.

Tip: Alternatively, you can do the push-ups without a roll.

Product

Standard

Repetitions

3 x 12

Body part

Chest, Core, Shoulders, Upper arm

Training Goals

Strength

Side walks

While standing up, place the BLACKROLL® LOOP BAND around your thighs, directly above your knee. Bend your knees slightly. Move sideways, one step at a time.

Tip: When moving sideways, start with the leg in the direction you are headed.

Product

Loop Band

Repetitions

3 x 12

Body part

Glutes, Thigh

Training Goals

Activation, Strength

Front squats

Stand hip-width apart on the BLACKROLL® SUPER BAND. Place the other end on your shoulders and cross your hands over. Keep your upper body upright and squat down as far as you can go.

Return to the starting position.

Product

Super Band

Repetitions

3 x 12

Body part

Glutes, Lower legs, Thigh

Training Goals

Strength

03 Core stabilisation

Strictly speaking, stability training is also part of strengthening. However, core stabilisation is so important that it has earned a separate category. We’ve put together a selection of stabilisation exercises for footballers in the following. Take around 30-60 seconds’ rest in between exercises.

Plank

Start by resting on your forearms and place the BLACKROLL® underneath them. Ensure that your core is engaged and hold the plank position without letting your pelvis sink.

Tip: To increase the difficulty, alternate lifting your feet off the ground or roll back and forwards on the BLACKROLL®.

Product

Standard

Sets / Seconds

3 x 60

Body part

Hips, Stomach

Training Goals

Strength

Side plank rowing

Attach the BLACKROLL® SUPER BAND at knee height. Move into a side plank and grip the ends of the band with your free hand. Pull it closely towards your body and then back to the front again.

Product

Super Band

Sets / Seconds

3 x 30

Body part

Core, Upper Back

Training Goals

Strength

Pallof press

Attach a BLACKROLL® SUPER BAND to a fixed object. Grip the band with both hands and kneel on one leg. The band should now be under tension.

Keep your hands as close to your body as possible and then stretch them out in front of you. Ensure that your lower back and pelvis remain stable. Next, slowly return your arms to the starting position.

Tip: The further you are from the fixed object, the more difficult the exercise.

Product

Super Band

Repetitions

3 x 12

Body part

Core, Shoulders

Training Goals

Activation, Strength

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