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149
Workout

Accuracy of the throw

~32 min.
~384 kcal
Male
⁉️ Comments

"Accuracy of the throw" This is a strength training aimed at developing the muscles of the upper body. Strong core muscles help football players improve their shooting and passing techniques, which makes their game more effective and successful.

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Lunges L
1
Level: 1
6
Single leg hip hinge
1
Level: 1
5
Widmill
1
Level: 1
10 sec.
Sumo squat
1
Level: 1
10
Main exercises
Pull squat
7
Level: 2
R1
12
Pull squat
7
Level: 2
R2
12
Pull squat
7
Level: 2
R3
12
Archer press
5
Level: 2
R1
10
Archer press
5
Level: 2
R2
10
Archer press
5
Level: 2
R3
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Press - I Adduction
8
Level: 3
R3
6
Push ups pike
8
Level: 2
R1
6
Push ups pike
8
Level: 2
R2
6
Push ups pike
8
Level: 2
R3
6
I - Abduction
6
Level: 2
R1
10
I - Abduction
6
Level: 2
R2
10
I - Abduction
6
Level: 2
R3
10
Hinge plank single arm
8
Level: 3
R1
8
Hinge plank single arm
8
Level: 3
R2
8
Hinge plank single arm
8
Level: 3
R3
8
Pull-up with a wide grip
6
Level: 2
R1
6
Pull-up with a wide grip
6
Level: 2
R2
6
Pull-up with a wide grip
6
Level: 2
R3
6
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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