Workout regime of a football player

A football player requires all round athleticism irrespective of their field position. There would be certain aspects that may be more important to one position than another. It still plays a key role in developing core strength and abilities of a player.

The best workout regime for a football player is the one that help the player build up maximum strength, speed, agility, endurance, and explosiveness.
The best system is to use a 5X5 program. This allows the body to exert maximum force spread across multiple sessions. A 20 to 40 second of rest between each set is advisable to let the muscles breathe and avoid muscle fatigue.

Make sure that you make every muscle of your body work. When athletes target only a specific muscle, they often end up with injuries, during the workout sessions or on the field.

The basic outline of this workout session is 3 days of weight lifting for upper body, lower body, and full body explosiveness. Keep one day reserved for plyometrics (jump training) and another day for speed and agility work.

Upper body workout
The upper body workout consists of flat bench press, inclined dumbbell press for chest, rows for strengthening the back, shrugs to strengthen the deltoids, and military press for shoulders.

Lower body workout
Lower body workout usually involves strengthening the legs and lower back. Doing dead weight squats and front squats improves and strengthens the quadriceps (thigh muscles). Deadlifts helps in improving lower back posture and strengthening it at the same time. Leg curls strengthen your hamstrings and makes them lean at the same time. Calf raises work on strengthening your calf muscles. The last two exercises can be done on weight machines.

You can incorporate push press, power cleans, snatches and abs to add explosiveness.

Workout to increase speed, agility, and acceleration
Do a warm up (like jogging and dynamic stretching) of at least 5 minutes.

Acceleration
Do sprints and uphill sprints of 3X10m, 2X25m, and 2X20m respectively.

Speed
Increase the length of sprints to 4X40m and 3X60m to work on the speed.

Agility
A 4X20m shuttle which involves sprinting from one marker back to another corner. Do these in receptions.

It is important to keep in mind that you rest and recover before you begin another sprint. This will help you attain 7080% of what you accomplished in your previous run.

    RECENT ARTICLE

  • Clothes, accessories or furniture, Kohl’s coupons gift awesome retail deals
  • 4 Best Companies for Office Supply
  • Figuring out a pregnancy in a first few weeks
  • Leasing options available with Dodge automobiles

YOU MAY ALSO LIKE

  • 3 easy ways to help you find a good mortgage rate
    A good mortgage rate really matters as it means less money to be paid every month and saving thousands of dollars in form of interest. Having said that, it is not easy to get a low mortgage rate as there are various factors that affect the mortgage rate, such as the credit score and from whom you take the loan. Read on to find 3 simple ways to get a great mortgage rate for your next loan. Maintain an excellent credit score Current mortgage rates are priced according to your credit score. Your credit score will determine whether you qualify the loan in the first place. Once you are eligible for the loan, your credit score will further determine how much money the lender is willing to give you, and the interest rate that you will be charged. Your credit score and the current mortgage rates always share an inverse relationship, which means that if you have an excellent score then you will easily get a loan at a lower mortgage rate. On the other hand, a bad credit score will increase your mortgage interest rate. Today, if you have a credit score of around 620, then you will be charged a 5.022% interest, according to the current mortgage rate in the market. If you have a score of 760 or higher, then the current mortgage rate is approximately 3.433%. Have a stable income source Before you go to apply for a mortgage, make sure that you have a steady source of income and a stable job. The lenders often check your last two years' job history and prefer candidates who have an income graph that is shooting up. If you have been unemployed for a long period, then it might negatively affect your mortgage rate. If you are self-employed, then make sure that you have your income for the past two years well documented because the lenders carry out a stricter investigation when it comes to self-employed loan borrowers. Comparison shopping A common mistake that many home buyers make is that they settle for the first lender they come across. It i best to refrain from such a strategy; instead, narrow down the best lenders after personally getting a quote from each of them. After this, you should sit and do an in-depth comparison shopping. Once you have all the above-listed things checked, you can go ahead and choose a lender who gives you the best mortgage rate.
  • 7 physical activities that help manage diabetes symptoms
    Diabetes is a chronic health condition where the body does not generate enough insulin or cannot use it efficiently to control sugar levels. The condition affects about 37 million people in the country and is also a leading cause of kidney failure and adult blindness and a reason for lower-limb amputations. Some remedies help manage this condition; however, one can also curb symptoms by regularly following exercises. Check out some of such helpful activities below. Daily walks Walking is an ideal way of managing diabetes. Try brisk strolls for half an hour three to four times a week, or take your pet dog for a walk. You can also track your walking progress through fitness apps to make exercising fun. Swimming Swimming enhances the muscles in the upper and lower body. Strong muscle movements while swimming helps burn calories, lower cholesterol, and improve heart health. Swimming also does not strain the joints as other exercise routines would. Trying dance routines Dancing helps lower stress levels, burn calories, curb blood sugar, and benefit the heat. Dancing for around half an hour every day for three days a week will help improve symptoms of diabetes. Cycling Those experiencing diabetes symptoms should consider cycling for about 30 minutes daily, three to five times a week. The activity will help burn excess blood sugar and improve heart rate. Cycling is also known to help one get in shape without affecting the knees and other joints. Climbing stairs Climbing stairs helps the heart and lungs work faster, which benefits people with type 2 diabetes. Going up and down stairs for three minutes after an hour or two following a meal will help burn blood sugar. Gardening Gardening works as a strength training exercise and an aerobic activity. An individual may kneel, walk, and bend while digging, lifting, and raking the garden. This activity lowers stress levels and blood sugar. Yoga Yoga is a traditional low-impact exercise that helps improve balance, strength, and flexibility by practicing various motions, poses, and breathing techniques. The method helps reduce blood sugar levels in people with diabetes. Apart from the exercises mentioned above, one can hire an International Sports Sciences Association (ISSA) certified personal trainer. The trainer can help people achieve any health and wellness goals. An ISSA trainer may charge approximately $100 per training session. However, this cost will vary between individuals depending on their exercise regimes and other factors.
  • Different Types of Razors for Shaving
    Shaving requires skills. For better shaving experience, you will need some patience and smooth shaving razors. You must consider some points while buying a razor. You should know the types of razors found in the market. Following are the types of razors. Safety razors This razor is the commonest razor used by men. This safety razor is designed in such a way that its blade is exposed at only its edge and this design prevents the chances of cuts. Safety razors are very easy to handle and even beginners can use this razor for shaving purposes. This razor is liked by experienced individuals also. This razor has one disadvantage of its blade locking at a constrained angle. Thus, it becomes difficult to shave at certain angles of your face. Cartridge razors Cartridge razors are the second commonly utilized razors in the market. For this type of razors, you have to buy a razor and its cartridge separately. You can find different variety of razors of this type and the quality of the razors also fluctuate according to their brands. The top-quality razor of this kind may give you a smooth shave without any cuts. This type of razor is very expensive, and this is their major disadvantage. Straight razors This razor is the oldest one, but the smoothest of all kinds. To use this type of razor, you will need an experience and skill of shaving properly. Disposable razors This type of razor comes with a blade and handle attached to it. When the blade of this razor loses its sharpness then you will have to throw this razor as it will not remain usable. This type of razor is best for traveling. It is really cost-effective and comfortable to use. Nowadays, most of the men use this type of razor as it is cheap, easy to handle and convenient to utilize. When you are looking for super smooth shaving razors, one razor brand that instantly comes to your mind is Merkur. This razor comes in two models and both models are safe to use. If you are looking for razors for wet use, then Edwin Jagger double edged razor is the best option. It has blades and provides smooth shave with short handles. There are various other shaving razors that you can use to have a smooth shave with a proper handling feature.
  • Pancreatic cancer, symptoms and treatment

    Pancreatic cancer arises in the pancreas of the patient. The problem with the detection and treatment of this disease is that there are very few symptoms that may point at the existence of this disease in the early stages. This is why it goes largely undetected. By the time the diagnosis happens, the progression of the disease makes it very difficult to treat and the outlook for recovery is generally not that great. Let us take a deeper look at the pancreatic cancer symptoms and signs.

    Symptoms based on the Location of the Disease: In this kind of cancer, the location plays a large role in the kind of symptoms that the patient would experience. If the cancer has started in the head of the pancreas, then it would come with various symptoms like headaches, nausea as well as vomiting, jaundice which would leave you with yellowing skin and eyes. Pain in the back and abdomen would also be felt if the pancreatic cancer has started in this portion. Itching and enlarged lymph nodes are some of the symptoms. If the pancreatic cancer has started in the body or the tail of the pancreas, then unexplained weight loss as well as back pain and discomfort in the belly would be the most commonly experienced symptoms.

    Gastrointestinal Symptoms and Signs: Among the various pancreatic cancer signs, there are many that have to do with the gastrointestinal health of the patient. Pain in the abdomen is one of the many symptoms that is usually experienced by over 80% of the patients suffering from this cancer, as per various medical studies and reports. Further, bloating and loose motions will also be commonly and frequently experienced due to the cancerous growth in this region. Apart from this, the patient will also find pale hued stools and nausea. Also, the pain that starts in the abdomen will frequently radiate in a dull way towards the back of the patient.

    Whole Body Symptoms: The rest of the body will also get affected by this kind of cancer. To begin with, the patient will report a spike in the blood sugar levels due to the malfunction of the pancreas. This may also lead to additional complications like the development of diabetes, if not treated and contained on time. This is due to the fact that the pancreas are supposed to release insulin, which may not happen when the pancreas are impaired due to the cancer. Also, the patient may experience loss of appetite and malaise due to the same, because the brain will still register hunger and headaches will strike if this hunger is not satisfied in a timely manner with proper nutrition.

    Symptoms that show up on the Skin: A number of Pancreatic cancer symptoms may also show up on the skin in the form of a yellow pallor due to the prevalence of jaundice and itching as well.

  • Popular types of performance apparels trending at Skechers
    Skechers now produces world class athletic apparel, and footwear under its performance division that is targeted towards athletes, and other fitness enthusiasts. The company was launched 25 years ago as a casual footwear brand that swiftly rose to prominence with its superior quality athletic footwear and apparel. Now, Skechers is the second most popular athletic footwear brand that is giving dedicated athletic brands a serious run for their money. The brand also has a strong hold on the entire footwear and apparels market. Skechers performance apparel is dedicated to providing athletic pieces required to perform well. Check out some of the popular women's apparels to look out for at Skechers this season! Women's Skechers impact bra top Skechers provides the perfect blend of style, and comfort needed during workouts, runs, and other fitness pursuits. The brand is committed to providing head to toe comfort in all kinds of apparels including impact bra tops. These bra tops are designed and engineered such that they provide the best fit, support, and comfort. All impact bras are designed with active stretch technology that gives you enough flexibility, and adequate room for motion. The perforations on the fabric also ensure adequate ventilation. Balance crop top These women's Skechers crop tops are made of a unique blend of spandex, nylon, and poly fabric with active stretch technology. The top is designed in a racer back style with a double layer mesh that ensures maximum breathability. Tempo tank top Tempo tank tops are made of jersey fabric with 86% polyester and 14% spandex. These women's Skechers come in fabrics that manage moisture, the fabric also has perforated vents that ensure maximum breathability, and ease. Long sleeve pullover sweatshirt These sweatshirts are usually designed with a blend of cool max polyester, and lycra that helps overall air circulation, and exceptional moisture management. The sweatshirt not only provides great comfort but also looks super stylish. Women's lowers Skechers also provides several athletic lowers ranging from mid-calf leggings, full bottoms, jogger pants to accent leggings, shorts, and more. Most of these joggers are made of stretch knit fabric that handles functional issues, provides great comfort, and allows adequate air circulation to deliver outstanding performance. Women's Skechers golf shorts These specially designed golf shorts look great when teemed with a cool polo neck T shirt. The shorts are made of antimicrobial technology that keeps the growth of bacteria in check and reduces risks of bad odor.
  • 3 healthy canned dog food for your furry friend
    Buying pet food is not easy, because as a responsible pet owner you would want to feed your pet nothing but the best. When it comes to canned dog food, you will notice that many times there are ingredients mentioned behind the pack that you have never heard of. The truth is you should always be aware of the ingredients used in the dog food. So, how do you pick the right can of dog food amongst so many colorful cans of dog food from different brands that promise you high nutrients? To begin with, here are some things to check for in a canned dog food.
    • The first thing to check for is the "complete and balanced" label, which is awarded by The Association of American Feed Control Officials (AAFCO). If the can has this label, it means that the food has gone through several tests and is safe for your dog to consume.
    • Look for the main source of protein in the food. Make sure that the name of the animal is mentioned.
    • Look for grains and veggies too and ensure that these ingredients are in small quantity. If you are still confused about what to feed your dog, then here are the three best canned dog food that you can buy today. Zignature® Zssential Multi-Protein Formula Grain-Free Canned Dog Food This is one of the best canned wet dog foods that you will come across this year. It is made from turkey and turkey meal from the American Midwest, lamb meal from New Zealand, duck meal from France, and Salmon from the Northwest. Some essential ingredients that you will find in this wet food are omega-3 fatty acids, vitamin B 12, and selenium, which are great for your dog’s heart. You will also find cranberries, chickpeas, and wholesome peas as some of the vegetarian ingredients of this canned food. The best thing about this product is that it uses the "limited ingredient approach", which ensures that the food is free from wheat, soy, chicken, potatoes, and other ingredients that are known to be bad for your dog’s health. If you are looking for a protein-rich food that has a low level of saturated fat and one that is rich in Phosphorous, Niacin, Riboflavin, and Thiamin, you should buy this product. Priced around $35. 88 for a 13 Oz, it is light on the pocket. Castor & Pollux® Organix Organic Canned Dog Food This pet food brand was launched in 2000 and since then they have continued to come up with new premium lines of canned food for both dogs and cats. If you are looking for something natural, then keep in mind that there is probably no other dog food brand that is more natural than the Castor & Pollux Natural PetWorks. The brand vouches for selling products that are cooked in organically certified kitchens in the nation. For those who are looking to feed their dog with special ingredients that are high in nutrition, this canned food contains flaxseeds, blueberries, and coconut flour, all of which are organic. Some of the main ingredients that you will see on the back of the can are Organic Turkey, Organic Chicken, Organic Chicken Liver and Organic Peas. Priced around $32.72, this is one of the best canned dog food to buy this year. It comes in four flavors: Organic Turkey & Vegetable, Organic Chicken & Brown Rice, Organic Chicken & Brown Rice and Organic Turkey, Carrot & Potato. Whole Earth Farms® Grain-Free Adult Recipe Canned Dog Food This grain-free canned food is made especially for dogs that have a sensitive stomach. It is great for the digestive system of your dog as it contains fruits and vegetables that provide soluble fiber that helps in digestion. Note that the first ingredient used in this canned food is beef. The high-calorie level of the product makes it a great choice if your dog is recovering from an injury or illness. Just like many of the top canned food, this one is made in an organically certified food and it is free from ingredients like soy, wheat, and corn that are harmful to your dog. Priced around just $24. 44, this is one of the best affordable canned dog food that you can consider buying in 2018. It comes in four flavors - Adult Recipe, Chicken & Turkey Recipe, Puppy Recipe, and Red Meat Recipe.
    The best thing to do is to ask the vet for a recommendation if you are not sure about the best canned dog food. Just make sure that you check the ingredients on the back before you buy the best canned dog food.