Football Training Exercises | The Best To Practice

By the healthiergang writer Lorenzo Palmieri, personal trainer e fitness model.


Surely the most loved sport in the world, practiced by all age groups, children, adolescents, adults.

But let's see what kind of sport it is and of which are the muscle kinetic chains most involved in football.

Type of sport

It is a mixed sport, which means that you pass from one instant to another from one predominantly aerobic metabolism to a lacticid aerobic metabolism, therefore with the production of lactic acid, up to a predominantly anaerobic metabolism during the sprinting and running phases in which the main energy substrate is ATP.

Therefore they will be needed and used as energy substrates mainly fatty acids released from fats introduced with food and muscle and liver glycogen stored mainly through the daily carbohydrate intake.

From the point of view of the kinetic muscle chains involved and what are the best exercises for this sport, well I think our grandmother would understand too. the importance in this case of the muscles of the lower limbs, therefore of the legs.

Obviously, the other body muscles of the upper part should not be neglected, both from a kinetic and dynamic point of view (remember that you also run with the abdominals, lumbar, very long back, and even with the arms ...) and from one point view of balance and aesthetic and postural harmony.

Football Training Exercises

The workouts will have to be followed by qualified personnel, by athletic trainers who have studied and know how to adapt the needs of the athlete or aspiring athlete to every age group and physical condition.

These will include sessions of: resistance training, strength and speed training, functional training, total body, simulation exercises of sports performance in the field.

? Resistance session

Running on an athletics / football field or outdoors, bpm no later than 130 140, the path length should gradually increase from the beginning. Eg start with 2-4 km and extend the route up to 15-20 km.

  • swimming sessions
  • bicycle, cycle ergometer, remergometer sessions.

? Strength and speed session

Sprinting, sprinting between pins, jumps, leaps, run kick in place, high skip, low skip, side run, backward run.

Gym sessions : it is the topic that touches us most today. How to train a footballer in the gym?

Surely the base is not very different from that of a person who approaches the world of fitness and bodybuilding, always remembering that here we are dealing with athletes or pseudo-athletes who in any case need to be active and performing in the field therefore we could never prescribe a squat session and 8x deadlifts with 90% of maximum strength.

In any case, our athlete will follow cyclical programming of phases of strength, hypertrophy, mass that will allow him the increase of the same therefore the hypertrophyWe also remind you that in addition to following a biomechanical function, it is also increasingly fashionable in the world of football to approach prototypes of fitness models, and / or models, such as the idol par excellence as well as the Portuguese, cristiano ronaldo.

So not just toned legs, but abdomen and biceps in sight.

? Exercises for football in the gym

Typical day of legs for the football player:

1) always plan the training session with a mild heating of the joints and therefore major muscles of the body: corset, step machine, elliptical, cyclremergometer, jump rope....

2) then proceed with the multi-joint exercises: squats and deadlifts with overloads, walk with lunges, leg press .

Series of 3 x 12-15 would be ideal for the professional who will have to complete two training sessions during the same day, so it is important not to lead to muscle exhaustion and therefore not to have doms (pains of the day after. very important).

Obviously afterwards we will move on to the isolation exercises: also here with repetitions of 3 x 12-15 such as: leg press for the femurs, leg extension for the quadriceps, calf machine for the calves, with higher repetitions given the predisposition of these muscles to have a higher percentage composition in resistance fibers than those of strength. It is important not to neglect the training of the core, which includes i muscles of the rectus abdominis and muscles lumbar.

Finally, general stretching, in particular of the hamstring and posterior muscles of the back which tend to shorten easily during hypertrophy sessions and make us more "rigid".

? Functional training

Bodyweight training with medicine balls, anklets, kettlebell, elastic, abdominals, training in more complicated situations: example running or shooting on sand, running or shooting uphill, running or shooting downhill, pulling on the bar, bending on the arms, dip to the parallels.

? Simulation exercises 

Team match simulation, punishment simulation, penalty kicks, corner kicks, real situation simulation (counterattacks, defensive actions, etc.).


In conclusion, I repeat what I wrote above.

The workouts will have to be followed by qualified personnel, from athletic trainers who have studied sm and or received qualifications with certified courses and know how to adapt the needs of the athlete or aspiring athlete to every age group and physical condition, always all in safety for others and for the health of the 'athlete.

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