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How to improve your fitness for football

How to improve your fitness for football

Fitness in football is one of the most important aspects when trying to improve your game. You can have all the technical ability in the world however if your fitness isn't there, you won't be able to perform on the pitch. There are many ways to improve your fitness through the use of supplements or lifestyle changes and we will look at some of these in this blog. 

HIIT Training 

In football, you are often changing direction and at fast pace and this is why HIIT Training is a great way to improve your 'football fitness'. HIIT stands for High Intensity Interval Training and it consists of anaerobic exercises. An example of a HIIT workout would be lots of sprints over a short period of time. An example of a HIIT workout that you can try to improve your fitness can be found below: 

Perform on a treadmill 

  • 5 minute warm up at a moderate / easy pace
  • 30 second sprint 
  • 1 minute walk 
  • 30 second sprint 
  • 2 minute walk
  • 30 second sprint
  • 3 minutes rest
  • 30 second sprint 
  • 5 minute light jog to cool down

Total - 18 minutes

Endurance Training 

Endurance training is also known as aerobic training and it is great for building your stamina for football. Endurance training is less taxing on your body compared to HIIT training so you might want to mix your training up depending on how your body is feeling. Endurance training is a great way to increase your aerobic capacity meaning your stamina over long distances will be greater. Some examples of endurance training are, swimming, running and cycling.

Just playing football

It's probably the most obvious but it's true, playing football will make you fitter for your next game. This is what the pre-season games are for. Whether it be joining a 5 aside league or playing 11 aside with a club, doing this week in week out will improve your fitness over time if you stick to it. Not only will your fitness improve but your technical ability will also see some improvements. Not only this but it is also more fun than just running on a treadmill...

The use of supplements

To set yourself up to be in the best position for a football game, supplements can be a useful tool to help you perform to the best of your ability. Warrior Rage Savage is a pre-workout that is perfectly designed to take before a football game. Rage Savage contains Peak02 which is an ingredient to help increase endurance and power output. The caffeine content of Warrior Rage savage will also help you see improvements in your reaction time which can be beneficial when playing football.    

aerobic anaerobic athlete endurance fitness football HIIT training
Posted 29 Nov 2022