10 Best Exercises For Football Players And Their Benefits


Footballers understand what is Fitness about and it means to be in the field for an hour and 30 minutes. They know how harsh it can be entering the field when they haven’t trained for some time. For any footballer to perform extraordinarily, they need to be healthy and strong enough. The only way to achieve a healthy footballer body is by engaging in exercises. Try out these exercises to realize a strengthened body and improve performance accordingly.

1.)        Dumbbell Bench Press

The dumbbell bench press exercise is ideal for strengthening body muscles and increasing agility. As a footballer, especially a goalkeeper, you need strong arms to efficiently stop balls at different speeds. The dumbbell bench pressing exercise helps work out the muscles and tendons in your arms, making them stronger and agile. 

2.)        Deadlifts

This is one of the best footballer exercises that are well known to help strengthen and reinforce your body stability. It involves lifting heavy fitness equipment, which helps improve your muscles and increase body speed and stamina.  The strength and endurance you achieve exercising with deadlifts ensures you remain intact even after forcefully colliding with other players, which minimizes injuries.

3.)        Box Squats

Your legs are the most active body parts while playing football, and so you should keep them in shape by exercising regularly. Box squats are essential exercises for strengthening your legs to ensure you can smoothly jump and run during a football match.

4.)        Clean And Jerk

Clean and jerk exercises entail the use of O-lifts. Lifting heavy objects from the surface over your head helps you to know which of your body muscles have developed problems.

5.)        Dumbbell Incline

Dumbbell incline is an after-football match workout that lets you stay strong and agile. The exercise helps you discover problems with the shoulders or joints. In football, you often rotate while trying to make passes to your colleagues and this why players are advised to use dumbbell incline fitness equipment to get rid of the shoulder related problems before and after football matches.

6.)        Carrying Sandbags

Lifting sandbags enhances your stamina and strength. Like any other exercise that involves lifting, carrying sandbags helps make your muscles stronger and more rigid to handle the pressure of staying active for more than 1½ hours.

7.)        Box Plast

Box plast is ideal for enhancing explosive power within the legs and hips. Having enough muscle power in these body parts makes it possible for you to defend against opponents. 

8.)        Base Rotations

Base rotation involves standing with the knees while bent slightly and with the feet angled out. The chest should be kept straight and the hips on a rotation mode. It’s a crucial football exercise that helps you work your ankles, hips, and knees out to enhance coordination.

9.)        Foam Rolling

Foam rolling helps roll out your muscle spasms and imbalances developed when you pound football players. It relaxes the nerves and loosens the muscles to improve blood flow and fasten recovery.

 10.) Turkish Get-ups

Turkish get-ups entail lifting weights while extending the right arm straight and parallel to the shoulder. While doing so, you must push the hips up while bending the knee. It boosts body strength and agility.

If you like playing football, either for fun or as a profession, these exercises should be your closest friends. They’ll help you achieve the rigidity, stamina, and strength you desire to play more and harder. They will also help you stay active for hours without failing anyhow.

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Article by Lee

Lee created Football Jabber in 2007 as a sounding board for a love of the NFL, Fantasy Football, the NFL Draft, and College Football. He may or may not be responsible for the fall of the breakfast drink Tang. Lee tagged this post with: , , , , , , , , , , , Read 138 articles by Lee
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