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190
Workout

Physical training of football players

~1 h. 5 min.
~780 kcal
Male
⁉️ Comments

"Physical training of football players" This training includes complex exercises aimed at developing endurance, speed, strength, flexibility and coordination. A selection of simple exercises in a circular format is suitable for both beginners and experienced athletes to maintain physical fitness.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Short extension
1
Level: 1
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Main exercises
Round 1
Forearm flexion with single arm
6
Level: 2
12
High pull - Triceps
9
Level: 2
6
Plank
9
Level: 7
40 sec.
Sumo squats
4
Level: 1
15
Hip extension
7
Level: 3
10
Press - Y Adduction
8
Level: 3
6
Pull-up with a wide grip
6
Level: 2
6
Archer Pushups
9
Level: 4
10
Squats (single arm)
4
Level: 1
12
Round 2
Forearm flexion with single arm
6
Level: 2
12
High pull - Triceps
9
Level: 2
6
Plank
9
Level: 7
40 sec.
Sumo squats
4
Level: 1
15
Hip extension
7
Level: 3
10
Press - Y Adduction
8
Level: 3
6
Pull-up with a wide grip
6
Level: 2
6
Archer Pushups
9
Level: 4
10
Squats (single arm)
4
Level: 1
12
Round 3
Forearm flexion with single arm
6
Level: 2
12
High pull - Triceps
9
Level: 2
6
Plank
9
Level: 7
40 sec.
Sumo squats
4
Level: 1
15
Hip extension
7
Level: 3
10
Press - Y Adduction
8
Level: 3
6
Pull-up with a wide grip
6
Level: 2
6
Archer Pushups
9
Level: 4
10
Squats (single arm)
4
Level: 1
12
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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