5 Football Workouts You Can Do at Home

football workouts

Football players are lauded for their superhuman feats of agility, darting in and out between opponents like dancers in a frenetic ballet. While a lot of this speed and agility is innate, many aspects can be improved with regular training and workouts. Whether you’re a football player who wants to boost their performance or simply want to get in shape, the following at-home football workouts can help.

This cardio workout involves jumping up and down on a step, which will work your calves and glutes. This exercise also works your core, as it requires you to engage your abs and keep your back straight throughout the movement. You can do this exercise on a treadmill, a bench or even in your own living room. This exercise is great for preventing injuries and improving your overall fitness level.

Running at any intensity for 90 minutes demands a high level of stamina. Not only will you be constantly shifting from walking to sprinting, but the stop-start nature of a football match means your energy levels will likely be depleted before the final whistle.

Regularly playing football and training can improve your aerobic capacity, so you’ll be able to run faster for longer periods of time. Additionally, the plyometric exercises and sprints used in football training can help you build explosive power that’s important for sprinting.

While a lot of the skills you use on the field can be learned through practice, it’s also possible to improve your throwing accuracy. In this article we’ll walk you through the basics of throwing a football, including hand placement, grip, motion and release point, and introduce some drills that you can do to increase your accuracy.

A football game lasts for 90 minutes, so you’ll need to develop your aerobic capacity and endurance in order to be able to play the entire match without burning out. The best way to do this is through interval training. High-intensity interval training mimics the shifts in pace that occur during a football match and trains your body to transition between the aerobic and anaerobic systems more efficiently.

Football strength and power training involves a number of compound exercises such as squats, hex bar deadlifts, bench presses, power cleans and rows. These exercises target the major muscles in your body and are essential for building the power and strength required to block, tackle and carry the weight of a heavy football.

In addition to the above, football specific drills such as ladder drills, shuttle runs and cone drills can be effective at improving your speed and agility. These drills will also give you the practice needed to execute position-specific skills such as shedding blocks, reading defensive plays and pass coverage drops.

If you’re a big football fan, the best part of the season is cheering on your team at the weekend and watching the action unfold in front of the TV. However, sitting on the couch all day can raise your blood pressure and lead to a sedentary lifestyle. To avoid this, try these easy, do-it-yourself football workouts at home that will keep your heart rate up and burn fat.