Do you ever look at pro football players and think, “How is this person in such an impeccable shape?”
Like most, you probably think it mostly comes down to an incredibly demanding and time-consuming training plan. While that’s one part of it, staying fit requires a holistic approach, so let’s discuss some natural ways to stay in top shape by borrowing tactics from football players.
1. Sport-Specific Training
Sport-specific training is how footballers stay fit. This type of training is highly specific to their sport and includes:
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- Position-specific drills like 1v1 situations for goalkeepers and passing/facilitating for midfielders
- Agility and footwork like ladder and cone drills
- Speed training like sprints and resisted sprints
- Plyometrics for explosiveness like box jumps
- Sport-specific conditioning work like mixing jogging, running, and sprinting
- Change of direction training
Sport-specific training also includes mini-games where players form smaller teams to practice and film study to learn about opponents’ tendencies and such.
2. Functional Training
Functional training is an umbrella term that includes any form of physical activity that helps football players become more functional.
If sport-specific training helps football players hone specific skills used in games, functional training helps them improve their physical capacity. This includes improving athletic characteristics like strength, balance, endurance, and explosiveness.
For example, this can include a solid strength program and a conditioning plan on top of the player’s highly specific training.
3. Adequate Recovery
Football players often go through grueling and demanding training plans, usually doing two-a-days to hone their skills and develop their physical capacity. Because of that, football player recovery is crucial to help athletes adapt positively and keep injuries at bay.
Some of the best recovery methods for athletes include:
- Sleep – seven to eight hours per night is a must
- Diet – eating enough calories and a balanced mix of healthy fats, carbohydrates, and protein
- Relaxation – being able to turn the mind off and think about other things can help take the pressure off and improve football players’ performance during official games and practice
CBD supplementation can be highly beneficial because it supports sleep and contributes to a more relaxed state. For example, gummies for pain can also be helpful when players deal with minor aches.
Some post-match recovery tips include:
- Drink plenty of water with electrolytes to rehydrate
- Eat a mix of protein and carbs up to an hour after the match
- Consider cold water immersion to limit muscle inflammation and soreness
- Relax and get a good night’s sleep
4. Massages/Foam Rolling
Regular massages and foam rolling are other common practices that contribute to recovery and mobility to help football players stay in top shape.
Massages are particularly beneficial between workouts and following matches to help relax the muscles, promote blood flow, and support the removal of metabolic waste from the muscles.
Foam rolling, also known as self-myofascial release, can have a similar effect on the muscles and is often used as a warm-up technique to help improve the range of motion and reduce the injury risk.
5. A Good Diet + Hydration
We briefly touched on both above, but let’s expand a bit. Good nutrition and hydration play an essential role in muscle recovery for footballers, as well as high energy levels and optimal performance during practice and matches.
A balanced diet consisting of lean protein, complex and fast-digesting carbs, healthy fats, vitamins, and minerals provides everything the body needs to operate at peak efficiency, leading to better endurance, improved cognition, and faster reaction times.
Good hydration is also essential, especially during long practice sessions. It helps replenish lost electrolytes, which supports cardiovascular and muscle function and reduces the risk of painful cramps.
Various sources suggest 3.7 liters of water for men and 2.7 liters for women.
Conclusion
Combining sport-specific training with functional workouts, regular massages, foam rolling, a healthy diet, and good hydration helps football players stay in top shape, recover, and perform optimally.
