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Today we're going to go through an essential gym programme for most footballers.
We're going to go into this track bar deadlift which is between a squat and a dead lift.
It concentrates on this hip hinge movement. Very important in sports.
Hip hinge is required for jumping and for sprinting, so if you can get more force more power through the glutes
and lower body then each step can produce more force.
One hand on the bar on each bar and your chest nice and big hips sitting a little lower want the hips just slightly above
the knee okay this is too low and this is too high weight should be enough for you to
struggle with for five reps. Next exercise we're going to go into some more unilateral
work, single leg work. As I said before when you're on the pitch a lot of your sport is
played in a split stance or jumping from one leg to another. So we need to create single
leg stability and strength. What we're going to do is rest your back foot with your laces
resting on the bench. Then you're going to have your knee so it's touched on the pad here.
So you're going to get a stretch on the hip flexor here. Then from here you're
going to drive upwards and control this knee. I don't want to see this knee buckling in
or out keep this strong, I don't want to see a big arch in your back. We're going to work
on six this leg and six on that leg and this is going to be a superset paired with an upper
body exercise. Push your force through the heel, touch, back up. Good, change leg. Then
we go straight into the pull up exercise. So we've got our lower body into our upper
body. This is a perfect exercise to build some good back strength and some good core
strength. Between six and eight reps or whatever you an manage, because you have the added
resistance of this weighted vest. I want you to get up so your chest goes all the way up
then back down. We're going to go for six reps this time keep the technique strong.
All the way down, lockout. Good. In football a lot of the injuries we see when players
are sprinting and decelerating and they get that hamstring injury. This is a sign that
you need to improve some eccentric strength in the hamstring. A perfect exercise for this
is a single leg deadlift. As I said before I want to see this hip hinge movement. Keep
your hands by your side. You can start with the leg up. And I want you to slowly move
your hips back rotate back until you're level with the ground and then come back through.
Four on this leg then four on the other leg. Then we'll go into an upper body exercise.
Slight bend in this leg, pull through keeping the stomach strong. I want the whole body,
the top half and the leg to move as a unit. Imagine it like a seesaw. Both of the upper
body exercises I've given you in this programme allow you to be able to control your own bodyweight
this is what matters to you out on the pitch. So if you can work as a unit with your body
in line and your core is strong, then there is a stronger athlete out on the pitch. Hands
either side, feet raised up on a box and your shoulders in line with your hands. Keep your
core switched on, so it doesn't sag. Keep your legs and glutes tense, keep everything
in a line. Nice and slow. Push back up. Three seconds down, one second up. I'm going to
start you off with eight reps. After this, two minutes rest, then you go back into the
single leg dead lift. We will do this three times in total.