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240
Workout

High-Speed Football

~47 min.
~564 kcal
Male
⁉️ Comments

"High-Speed Football" This training consists of strength exercises aimed at improving the physical fitness and speed qualities of football players.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
10 sec.
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Main exercises
Archer press
7
Level: 3
R1
10
Subscription needed
Archer press
7
Level: 3
R2
10
Subscription needed
Archer press
7
Level: 3
R3
10
Subscription needed
Archer press
7
Level: 3
R4
10
Subscription needed
Sumo squats
6
Level: 2
R1
15
Subscription needed
Sumo squats
6
Level: 2
R2
15
Subscription needed
Sumo squats
6
Level: 2
R3
15
Subscription needed
Sumo squats
6
Level: 2
R4
15
Subscription needed
I adduction
8
Level: 3
R1
10
Subscription needed
I adduction
8
Level: 3
R2
10
Subscription needed
I adduction
8
Level: 3
R3
10
Subscription needed
I adduction
8
Level: 3
R4
10
Subscription needed
pistol single arm
10
Level: 5
R1
10
Subscription needed
pistol single arm
10
Level: 5
R2
10
Subscription needed
pistol single arm
10
Level: 5
R3
10
Subscription needed
pistol single arm
10
Level: 5
R4
10
Subscription needed
Plank with rotation
9
Level: 5
R1
40 sec.
Subscription needed
Plank with rotation
9
Level: 5
R2
40 sec.
Subscription needed
Plank with rotation
9
Level: 5
R3
40 sec.
Subscription needed
Plank with rotation
9
Level: 5
R4
40 sec.
Subscription needed
Squat jump (wide foot position)
10
Level: 3
R1
15
Subscription needed
Squat jump (wide foot position)
10
Level: 3
R2
15
Subscription needed
Squat jump (wide foot position)
10
Level: 3
R3
15
Subscription needed
Squat jump (wide foot position)
10
Level: 3
R4
15
Subscription needed
Front jump squats
9
Level: 3
R1
15
Subscription needed
Front jump squats
9
Level: 3
R2
15
Subscription needed
Front jump squats
9
Level: 3
R3
15
Subscription needed
Front jump squats
9
Level: 3
R4
15
Subscription needed
Cool down
Massage
1
Level: 1
8
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Subscription needed
Hero pose
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed

Comments

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