Train like Messi or Ronaldo!
The new football season has already started. You may need a few more weeks to get rid of the excess holiday kilos. Better late than never, we say! Besides that, it is important to get and keep the muscles in top condition. We'll give you the head start to achieve your goal.
Strengthen your (leg) muscles
Strength training can be very useful on the football field. You must of course be able to stand your ground during the physical duels. However, it is wise to make a good planning, so that you don't go into a training or match with muscle ache. In addition, it is important that the muscle mass doesn't get in your way. Don't focus too much on mass, but on muscle endurance. You do this by training with a relatively large number of repetitions.
Take a barbell on your rear shoulders / upper back and put your feet hip width apart. Point your toes out a little bit. Bend your legs by making a sitting motion. Make sure your legs are at least at a 90 degrees angle before returning to the starting position. Make sure to use a weight that allows you to do 15 to 20 reps.
Place your feet hip-width apart and point your toes straight forward. Step out with one leg (one big step forward) and place the foot directly in front of the back foot. Do a squat motion: drop through the knee of your front leg. Return to the starting position and repeat this 15 to 20 times.
Strength training combined with plyometric exercises is best suited for soccer players. This allows you to combine both strength and explosiveness.
Plyometric exercises are exercises that are mainly aimed at improving dexterity, coordination and explosiveness. These exercises can improve sports performance and reduce the risk of injuries. The ultimate goal is to make a powerful movement in the shortest possible time frame.
Balance on your left foot and jump as far to the right as possible. Land on your right foot with a slightly bent knee and stand for about a second. Now jump to the left. Repeat this 8 to 12 times.
Stand in front of an elevation, such as a stool (make sure that the elevation is sturdy enough and cannot move). Jump on it with both feet. Get off the elevation and start again. Repeat this 8 to 12 times.
Jump with knee lifts
Place your feet shoulder width apart, your knees slightly bent. Jump up and bring your knees to your chest. When you land, make sure your knees are slightly bent. Repeat this 8 to 12 times.
Improve your core stability
When you do strength training, specifically focused on football, you mainly train your leg muscles. As a result, it regularly happens that surrounding muscles become underdeveloped. Training your core stability is important to use and strengthen the muscles of the core as effectively as possible. In addition, if you have good core stability, you are able to take hits, which does not affect the stability of your entire body. In case of a shoulder tackle for example, this can be a great advantage.
Lie on your stomach. Support your upper body on your forearms. Place your feet vertically on the floor and lift your stomach, hips and knees so that your body forms a straight line. Tighten your abs and buttocks and keep this up for as long as possible.
Lie on your belly and keep both arms stretched along your head, your nose pointing down. Tighten your back, abs, and glutes so that your legs, shoulders and arms are off the ground. Then lower yourself back to the starting position in a controlled manner. Repeat this 8 to 12 times.
Make sure you recover well
Eat as varied as possible with enough carbohydrates for energy and enough protein for muscle recovery. Supplements are an easy way to get the right nutrients to support your diet.
This supplement is ideal for football or strength training. The combination of carnitine, beta-alanine and choline improves your stamina and focus, leading to better performance on the field or in the gym. You take this supplement before exercise.
Whey Perfection can help you get enough protein. As mentioned, protein plays an important role in muscle recovery. A protein shake is indispensable after exercise. We recommend consuming about 1.5 grams of protein per kilogram of body weight per day and to have a shake at least after exercising.
Sports Multi is an easy way to get the necessary vitamins and minerals. This supplement is formulated in such a way that athletes only need one tablet.
This fish oil supplement is essential for athletes. Fish oil is good for the brain, contributes to the maintenance of normal blood pressure and is good for the heart, the most important muscle of the body.