Football is loved the world over. It is, without a doubt, the most famous and played sport around. Football, Soccer or whatever name you call it, it unites people around the globe, brings communities together and gives people something to believe in. And not only is it an iconic sport but it is great exercise. But there is a huge difference between playing casually and taking your game to the next level. Below is a complete fitness plan for anyone looking to take their game up.
A football pitch is by no means small. And you will find yourself running up and down it non-stop. Never a still moment during a match. So building your stamina and running ability is essential. But taking up running does not have to be agony. By investing in some quality running gear, clothes and shoes, you will find your self comfortable while running. And be sure to pace yourself. Start running for ten minutes a day, making sure you switch between running and walk-in intervals to avoid burning your self out. Set small, increasing goals to work towards and make sure you reward your self when you meet them.
It is important to not give up when things are tough. It is often too easy to pack it all in when the weather is bad, or you have had a busy day. Once you get over the slump of first starting you will find your self loving the run and will miss it when you don’t go.
You might not think it but having a strong core will be invaluable on the pitch. You will find yourself diving and sliding about the place and even, at times, body blocking the ball. And those things move with force. So dedicate some exercise time to strengthening your core as much as possible. Sit-ups and crunches, or using a medicine ball, will target the muscles such as your abs. Make sure you take regular rest days between and don’t push your self too much. Avoid hurting yourself and stay safe.
This one is more about training your mind rather than your body. Football is as much as a game of tactics and knowledge than it is pure physical skill. And there are many ways to go about this. The simplest method is to watch football. And a lot of it. Watch football live with friends or simply study past games and tournaments. Study how the players move and when. And make sure you read everything you can about it. A particularly good source of knowledge will be biographies of the players and managers themselves. Getting a firsthand look into their thoughts and ideas will help improve your game greatly.
Any exercise regime change will need a change in diet. This does not mean a silly fad diet. Rather you need to start looking at your calorie intake and make sure it is matching up your needs in terms of muscle development or fat loss. For this, I recommend doing some research into tried and tested exercise diet plans or even speaking to your doctor or finding a personal trainer/ nutritionist. Make sure you are eating regularly and consistently. And don’t be afraid to indulge sometimes. While exercise and diet are important, they aren’t everything. Don’t let them consume your life.
Look into having lots of protein and vegetables. These will provide your body with all the essentials needed for muscle development. On top of that, anything that is good for your heart is a must. Superfoods such as nuts, raisins and oats are brilliant to have as a light snack whenever you feel peckish.
Football is not won by one person. No matter how good any professional player is they have a whole team behind them. And on top of that, a manager is organizing them, drilling them and making sure they are working like a well-oiled machine. To that end, you will want to arrange group exercise sessions and make sure you practice as a team constantly. Not only will exercising with your team to boost your workout and your mood, but it will also bring you all closer together and make your bond as a team stronger. By practicing together you will come to learn each other’s strengths and weaknesses, and even find out more about yourself as a player and push yourself further due to being motivated by those around you.
Whatever the weather
Football games don’t always take place on a sunny day. The pitch will often be muddy, cold, wet or frozen. And the kit doesn’t change to suit the weather. So you have to. Taking your self out and about during different weathers and preparing your body for any climate will be invaluable for your games.