Whether you’re an athlete on the field or just looking to level up your fitness, explosive speed is a game-changer. It’s the difference between getting to the ball first, breaking away from a defender, or simply pushing your body to perform at its peak. The good news? You don’t need fancy gym equipment or a…
Premier League players are some of the fittest athletes in the world. The demands of competing at such a high level require them to follow strict routines for training, nutrition, and recovery. Every aspect of their day is carefully planned to ensure peak performance on the pitch. Let’s dive into how these elite athletes train,…
In the professional football (soccer), recovery is just as crucial as the training and matches themselves. The physical demands placed on players are high, with intense matches, hard training sessions, and a packed schedule throughout the season. For these athletes, recovery isn’t just about feeling better—it’s about maximizing performance, reducing injury risk, and extending their…
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…
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…
Plyometric workout Pogo jumps x 10 Single leg pogo jumps x 10 each leg Forward hops (both legs) x 10 A-skips x 10 each leg Lateral A-skips x 5 each leg Jump squats x 5 Jump lunge squats x 5 each leg Lunge to knee drive x 5 each leg Toe taps on a step…
How to do a kettlebell swing correctly Start by standing with your feet shoulder-width apart, with the kettlebell on the ground in front of you. Hinge at your hips and slightly bend your knees to grab the kettlebell with both hands, keeping your back straight and your chest up. Lift the kettlebell off the ground…
