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169
Workout

Football accuracy and control

~46 min.
~552 kcal
Male
⁉️ Comments

"Football accuracy and control" The purpose of this training is to improve coordination and consistency of movements. Exercises with reduced support or unilateral exercises develop a good sense of balance, which has a positive effect on the quality of the game.

Warm up
M Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Sumo squat
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
15 sec.
Main exercises
Round 1
Press - T Adduction
7
Level: 3
6
Balanced side lunge single arm
7
Level: 2
12
Pike (sideways with rotation)
10
Level: 4
6
Overhead Forearm extension (single arm)
8
Level: 3
8
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Forearm flexion (single arm single leg )
7
Level: 1
6
Round 2
Press - T Adduction
7
Level: 3
6
Balanced side lunge single arm
7
Level: 2
12
Pike (sideways with rotation)
10
Level: 4
6
Overhead Forearm extension (single arm)
8
Level: 3
8
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Forearm flexion (single arm single leg )
7
Level: 1
6
Round 3
Press - T Adduction
7
Level: 3
6
Balanced side lunge single arm
7
Level: 2
12
Pike (sideways with rotation)
10
Level: 4
6
Overhead Forearm extension (single arm)
8
Level: 3
8
Pistol - SIde lunge - cross lunge single arm
8
Level: 2
4
Y abduction - Forearm flexion - Low pull
8
Level: 3
4
Forearm flexion (single arm single leg )
7
Level: 1
6
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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