What Are the Best Exercises for Football Players?

Want to become a better football player? Looking to increase your speed and endurance? If so, you must train according to your goals. In addition to your regular training routine, it’s recommended to do strength and conditioning exercises. This sport is about more than just size; it requires strength, speed, agility, and explosiveness. Include these exercises in your training plan to achieve maximum performance:

Squats

The squat is considered the king of leg exercises for a good reason. This functional move increases core strength, builds muscular legs, and balances your hormones. From back squats and front squats to box squats, sumo squats, and goblet squats, there are several variations you can try. Increase the load gradually to prevent injuries. If you go heavy, stick to five to six reps per set.

Deadlifts

Along with the squat, deadlifts are among the best leg exercises out there. This movement targets nearly every muscle in your body and makes you stronger overall. The deadlift builds power and strength in the quads, hamstrings, glutes, calves, and the entire back. It also lowers your risk of injury and builds muscle. If you’re not sure how to perform deadlifts safely, consult a personal trainer or someone specializing in physiotherapy.

Rows

Having strong back muscles can improve your performance and give you a competitive edge. Yet, most football players neglect back training. If you want to achieve peak performance, work your back muscles once a week. Try different row variations, such as one arm dumbbell rows, T-bar rows, or barbell rows.

Military Press

The military press is one of the best shoulder exercises you can do. This move improves anterior shoulder strength, corrects your posture, and helps prevent injuries. It also enhances your ability to quickly generate force with little or no motion. Depending on your preferences, you can use a barbell, dumbbells, or the shoulder press machine. In general, free weights are a better choice.