240
Workout

High-Speed Football

~47 min.
~564 kcal
Male

"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.
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Main exercises
Archer press
7
Level: 3
R1
10
Archer press
7
Level: 3
R2
10
Archer press
7
Level: 3
R3
10
Archer press
7
Level: 3
R4
10
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Sumo squats
6
Level: 2
R3
15
Sumo squats
6
Level: 2
R4
15
I adduction
8
Level: 3
R1
10
I adduction
8
Level: 3
R2
10
I adduction
8
Level: 3
R3
10
I adduction
8
Level: 3
R4
10
pistol single arm
10
Level: 5
R1
10
pistol single arm
10
Level: 5
R2
10
pistol single arm
10
Level: 5
R3
10
pistol single arm
10
Level: 5
R4
10
Plank with rotation
9
Level: 5
R1
40 sec.
Plank with rotation
9
Level: 5
R2
40 sec.
Plank with rotation
9
Level: 5
R3
40 sec.
Plank with rotation
9
Level: 5
R4
40 sec.
Squat jump (wide foot position)
10
Level: 3
R1
15
Squat jump (wide foot position)
10
Level: 3
R2
15
Squat jump (wide foot position)
10
Level: 3
R3
15
Squat jump (wide foot position)
10
Level: 3
R4
15
Front jump squats
9
Level: 3
R1
15
Front jump squats
9
Level: 3
R2
15
Front jump squats
9
Level: 3
R3
15
Front jump squats
9
Level: 3
R4
15