Fitness

How To Train Like A Footballer at Euro 2016

Euro Cup 2016 is here! Here’s how to workout like a professional football player.

The UEFA Euro Cup 2016 has just begun, but the players have been training way before their first match at Euro 2016. Couch commentators like to say “They run and kick ball only what!”. Yes they do, but they also dash, dribble, lunge and constantly change directions. Players need to be at their physical peak shape to perform well with a good level of strength, agility, and explosive power. On top of their game practices, here are the workouts that professional footballers do in and out of the gym:

Running and Sprinting

Of course endurance is key for a pro footballer, they can run up to 14 kilometers per game. The other running activity that is crucial is the ability to burst into sprints at any given moment. Elite footballers put Forrest Gump to shame (not that hard) in the following running activities:

euro 2016

“The richest ones at the front, please. And only they can smile.” Footballers often jog for 5-10 km per session. Image source: www.askmen.com

thetotalsoccerplayer.com

Sprints with a weighted vest or sled, and buck-toothed face, can develop a player’s explosiveness. Image source: www.thetotalsoccerplayer.com

Suspension Training

Suspension training, such as TRX, is great for way to develop functional fitness, which prepares muscles and joints for fast-twitch movements. The imbalanced nature of these workouts help build a player’s core, coordination and joint stability.

Hamstring curls (on fake grass) has proven to optimise the joints for explosiveness. www.youtube.com

Hamstring curls (on fake grass) has proven to optimise the joints for explosiveness.
Image source: www.youtube.com

"This is also how I celebrate a goal." Crossover lunges will help players develop the ability to quickly switch directions. Image source: www.acefitness.org

“This is also how I celebrate after a goal.” Crossover lunges will help players develop the ability to quickly switch directions.
Image source: www.acefitness.org

"Coach, you called this mountain climbers but there ain't no mounfans, innit? " Mountain climbers are great full body workout. Image source: www.telegraph.co.uk

“Coach, you called this mountain climbers but there ain’t no mounfans, innit? ” Mountain climbers are a great full-body workout. Image source: www.telegraph.co.uk

Are you gonna workout? Nah, I'm already sweating just looking at you. Image source: www.escapefitness.com

Are you gonna workout?
Nah, I’m already sweating just looking at you.
Image source: www.escapefitness.com

Strength Training

Not only does strength training help pro footballers develop their explosive capabilities, it helps them reduce the risk of injury, ACL damage for instance. Core and lower body exercises ultimately build stronger, faster athletes who can kick harder too. Squats are a staple, of course:

Visual of squat.

Visual of squat.

Proof of squat. Image sources: www.footyfair.com, www.reddit.com

Proof of squat.
Image sources: www.footyfair.com, www.reddit.com

She takes, she shoots, she scores! Split Power Cleans are the next go-to strength training for the pros. Image source: theextrarep.weebly.com

She takes, she shoots, she scores! Split Power Cleans are the next go-to strength training for the pros.
Image source: theextrarep.weebly.com

Imagine that the box is a defender. Image source: www.wombwell2010.co.uk

“Imagine that the box is a defender.” Box Jumps develop a player’s, you guessed it, explosive power. Image source: www.wombwell2010.co.uk

Most professional football players begin with a two to six week strength and endurance training regiment before switching to high-intensity training exercises and actual game play. So for all the aspiring (yet talentless) footballers out there, hit the gym before you hit the field and you might just perform like a pro. On their worst day. After retirement. Deep into their golden years.

In Japan, their workouts are often mistaken as a game show. Image source: www.epicsoccertraining.net

In Japan, their workouts are often mistaken as a game show.
Image source: www.epicsoccertraining.net

 

 

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