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Sample Football conditioning plan Position: Full back

Sample Football conditioning plan Position: Full back. www.your-personal-trainer.yolasite.com. The full back is one of the hardest working players on the pitch. This exercise gets you working across the full length of the pitch as any good full back will do in a game.

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Sample Football conditioning plan Position: Full back

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  1. Sample Football conditioning plan Position: Full back www.your-personal-trainer.yolasite.com

  2. The full back is one of the hardest working players on the pitch. This exercise gets you working across the full length of the pitch as any good full back will do in a game. Repeat this exercise 3 times. 60 seconds rest in between sets ¾ Pace to the 18 yard line light jog Sprint to touchline and back Field work Sprint out to the 18 yard line and back. ¾ pace all way to the end light jog

  3. This is a whole body workout aimed at conditioning the body ready for your next demanding match… Warm up Spend 10 minutes on the rowing machine working at a low intensity. Run through stretches starting from the calves working up to the arms. Gym work

  4. Exercise 1 – Squats A great footballer has strong legs and squats will build a great basis of strength ready for more specific exercises later. 10 reps – Concentrate on going deep to the floor, working the legs through the whole range of motion 4 sets with 60 seconds rest in-between Exercise 2 – Single leg extensions The leg extension machine is footballers best friend. Use just one leg to drive the weight up and build that kicking power. 12 reps – Concentrate on lowering the weight slowly and driving it up 4 sets non stop, alternating between each leg.

  5. Exercise 3 – Bench Press One of the best exercises to use when building upper body strength. Should form the a solid basis of all workouts. 12 reps – Lower the bar slowly so it’s slightly touching the bottom of your pecks, pause for 1 second and now drive the bar up. 4 sets – 30 seconds rest in-between sets Exercise 4 – Pull ups Get your strength up quickly with this exercise. Make sure momentum isn’t doing all the work, keep it slow and controlled. 12 reps – Pause at the top and bottom of the lift to help stop momentum carrying you through. 3 sets – 30 seconds rest in-between sets

  6. You have reached the end of our sample workout Visit Our Homepage For your FREE TRIAL

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