First exercise (60 seconds): dragback right, turn open 90° to the right, push forward inside right foot, toe tap from right to left foot, roll over the ball with the left foot, push forward with the inside of the right foot 90° to the left. Now do the same thing with your other side, i.e.…
Create a box of cones in between the 6 yard box and the penalty area located around the second goal post. Exercise #1 – Stationary ball Start from a few steps back at a 90° angle. Get crossing foot around the ball and whip it to land in the designated box. Exercise #2 – Juggle…
The attacking fullback is a crucial player who patrols the flanks, defends against wide players, and supports the offensive push by adding extra numbers going forward. Being a fullback is one of the most demanding roles on the pitch. These players often cover the most ground and, according to various studies, perform the highest number…
Here’s a 15-minute workout for enhancing flexibility through targeted stretching exercises. Incorporating these four stretches into your routine will help to increase your range of motion and overall flexibility. From a hamstring stretch against a wall to a quadriceps stretch, calf stretch, and adductor stretch, each exercise is designed to target key muscle groups, promoting…
Warming-up (RAISE) Raise: Rope-skipping 300x Activate & Mobilize: High knees Heel kicks Dynamic stretching: open knees, close knees, side leg kicks, straight leg kick Potentiate: Step lunges Squat jumps Programme Rest: 60 seconds between exercises. 45 seconds in between sets of 1 exercise. Split Squat | 10-15kg | 2x 8 reps per side | Slowly…
Rest 10 seconds between each exercise: 20 sec – Jump Rope Regular Bounce 20 sec – Jumping Jacks 20 sec – Jump Rope Regular Bounce 20 sec – Air Squats 20 sec – Jump Rope Regular Bounce 20 sec – 10 Push-ups 20 sec – Jump Rope Regular Bounce 20 sec – High Knees 20…
0:08: 2 cones | push outside left foot – push inside left foot – drag past cone left foot – drag back right foot – push outside right foot – push inside right foot – drag past cone right foot – drag back left foot. | 1 minute without stopping – 30 seconds rest. Repeat…
Laces left – Laces right – Laces left – Laces left – Laces right – Laces left – Laces right – Laces right 1:16 Laces left – Laces right – Inside left – Inside right 2:02 Inside left – Inside right 2:45 Laces left – Inside left – Laces right – Inside right 3:29 Laces…
Exercise 1: Pogo jumps 2 x 20s (warming-up). Exercise 2: Squat pulses 2 x 10s (warming-up). Exercise 3: 2 cones. Stretch high with extended calves, next from jump from outer foot with 90 degree turn to other cone. 10 reps per direction. Exercise 4: 3 cones in 90 degree angle. Jump on 1 leg from…
Warming-up Runs Dynamic stretching Ladder exercises Inside – outside going forward Roll – outside going forward Step – touch – step – touch going forward Cone exercise 1 cone: triangles around with roll – pull – push outside foot 1 cone: squares around with roll – pull – push outside foot – push sole forward…
