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July 27th

How to use the Gym to enhance your game on the pitch

As the World Cup has now come to an end and England fans drown their sorrows they also look forward to the new football season – we never said when it was coming home, right? Football fever has taken over this hot summer and if you play already or are just looking to take up a new hobby, here are a list of exercises you can do at Absolutely Fitness to improve your ability on match days.

Any football workout needs to begin with legs training. With strong legs, players can build explosiveness and develop their stamina, in turn, aiding their capabilities on the pitch. In addition, by building strong legs through exercising your glutes, quads, adductors and hamstrings players are better equipped to prevent injury.

Here is a leg routine which will aid your development and construct strong legs built to last 90 minutes. Make sure you warm up properly before carrying out the circuit and only do it twice a week, leaving two days rest before game day. Complete the circuit three times without rest between exercises, only resting 90 seconds between each circuit.

1. Squat – 6 reps

Why – Squatting is a great exercise to strengthen your core and legs. This is a compound exercise, which means that you train several muscle groups at the same time, in this case, the legs, buttocks, and hamstrings. By squatting more often footballers are able to build more power in the legs further protecting you against injuries.

How – Place two small plates under your heels. With a barbell resting on your upper back, squat down over four seconds until your posterior is level with your knees, then lift quickly over one second. Complete six consecutive reps without rest. Then go straight on to the next exercise


2. Walking Lunges – 12 reps each leg

Why – Walking lunges will improve your explosive speed, resulting in more effective short sprints down the wing to higher jumps when the ball is in the air.
How – Lunge continuously forward with each leg, holding two dumbbells at your sides. Keep your spine straight, take giant strides, and make sure your trailing knee finishes at the same level as your ankle at the bottom of the rep before taking your next step.

3. Calf Raises – 8 reps

Why – The game of Football demands you to run, jump and push off your calf muscles to accelerate or change direction. Therefore, training your calves will ensure that you are best equipped to last the full 90 and get past your marker!


How – Whilst holding dumbbells, raise your body upwards, pressing down into the balls of both feet. Pull in your abdominal muscles so that you move straight upwards – as easy as that!!


The benefits of football are endless. It is a great team sport, a fantastic hobby, suitable for all ages and all athletic abilities. It increases aerobic capacity and cardiovascular health, increases muscle and bone strength, teaches coordination and promotes teamwork and sharing. What’s not to love?

At our Richings Sports Park site, while we have several Saturday and Sunday league football teams who play there, you are also welcome to use the space and start your own team, and for those little ones who want to be the next Messi, come and join our children’s football training programme.

If you want to find out more, contact us today!


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