KICK OFF Training

Football demands physical strength and a strong core for balance and power. Start with compound exercises like squats (4 sets of 10 repetitions) and bench presses (3 sets of 12 repetitions) to build overall strength. Deadlifts (3 sets of 8-10 repetitions) are excellent for developing lower body power essential for tackles and jumps.

For core stability, focus on planks (hold for 60 seconds, 3 times) and Russian twists (3 sets of 20 twists). Medicine ball slams (3 sets of 15 repetitions) and leg raises (3 sets of 12 repetitions) will further strengthen your core. Include stability ball exercises to improve balance, such as single-leg squats or push-ups on the ball. Dedicate 2-3 sessions per week to strength training, combining it with your on-field practice.