Fitness
Get fit with football training
Football Training For Females
With the World Cup in our backyard and everyone suffering from football fever, I thought it would be a good idea to let you in on a few facts about football and how this could help you in your training.
Male footballers cover 11-16 kilometres in one game (90 minutes). Most of (70-75%) that is slow running/walking, 10-12 percent is jogging/moderate running, five to eight percent is high intensity running, and two to four percent is sprinting.
So not only are some of these footballers rather good looking, but they have to be really super fit as well.
Elite female footballers cover 8-12 kilometres in one game, with similar percentages to males for jogging, sprinting etc.
What does this mean for you? Well aside from impressing the boys at the next game with these facts, you can use a footballers fitness training to get really fit yourself.
Here is a typical fitness-training schedule for elite female footballers:
Monday
Morning
A 45-60 min run at moderate intensity
Afternoon
High intensity sprint session
Tuesday
Morning
Recovery session (jogging/cycle)
Afternoon
Strength session in gym
Wednesday
Morning
Rest
Afternoon
High intensity sprint session
Thursday
Morning
Easy jog – 30 minutes recovery
Afternoon
Speed and agility session
Friday
Morning
Strength session with pilates
Afternoon
Rest
As much as our usual gym and cardio training programs are good, it is always a good idea to mix up your training with higher intensity work such as sprints and so on, so as to avoid a plateau effect from training as well as to keep training fun and challenging.
If you would like more information about what was done in each of these sessions, or more information on football fitness training, please do not hesitate to contact me via the Women's Health website.
Last updated: Mon, 2010-07-05 16:58
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Hi there
I always look at male football player and admire their physique, in particular their legs, and so i'm quite curious as to what exercises they do to have such well toned upper legs (quads) especially. So if you could elaborate on what exercises were performed in the session referred to above, as well as to football fitness traing in general, I would really appreciate it since I really struggle to tone/loose wieght on my upper legs.
Thanks!
Hi, Football players do a large amount of plyometric and explosive training. These exercises are designed to build power in their legs and this power generally comes from their quads. Great plyometrics exercises include jumping over small agility/speed hurdles (you can modify this and use and items available at home that are about 15cm to 20cm high). Start with something smaller and build up to higher objects. You should jump over these forwards two-legged, one-legged, sideways... the fun way is to set up a course and jump over a few in succession.
You can aslo use a box and practise jumping up onto hte box 2-legged and then back down. As you develop more power in your legs you will be able to jump higher but start with a box about 25cm to 30cm high. There are loads of exercises available to build strength in your quads which obviously then also helps with toning.
I hope this helps.....
Thank you for providing this workout. I like the way Trey White looks, especially that he has toned legs.I hope that after completing this program I will have the fit body I always dreamed of.
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