01 Mobilisation
The first part of an athletics workout for footballers involves mobilisation. Using so-called movement preps, you can optimally prepare your body for the upcoming strength workout. We particularly want to stretch the front side of the body. This is often tense among footballers due to high strain.
Dynamic hip flexor stretch
Knee on one leg and place the BLACKROLL® under your back thigh. Lift your upper body and pull your belly button in towards your spine.
World’s greatest stretch
Start in a kneeling lunge position and place the SUPER BAND® around your thigh. You should be pulling from the side. Stretch your back leg behind you and lift your chest.
Pretzel position with BLACKROLL®
Start by lying down on your side. Bend the knee of your upper leg 90 degrees. Place the BLACKROLL® under the knee of your bent leg to stabilise your pelvis for the following mobilisation exercise.
02 Strengthening
Strength training is an important part of athletics training for footballers. The main focus for footballers is the leg muscles. You should also work on your upper body. This will help to increase your power and speed. Take around 30-60 seconds’ rest in between exercises.
Pelvic raises
Lie on your back and place the BLACKROLL® LOOP BAND around your knee. Straighten out your leg. Slowly lift your pelvis. Your thigh and upper body should form a straight line. Slowly return to the starting position.
Push-ups with feet on the BLACKROLL®
Start in a push-up position with your feet on the BLACKROLL®. Maintain core tension without letting your pelvis sink. Bend your elbows and lower your upper body. Then, return to the starting position.
Front squats
Stand hip-width apart on the BLACKROLL® SUPER BAND. Place the other end on your shoulders and cross your hands over. Keep your upper body upright and squat down as far as you can go.
03 Core stabilisation
Strictly speaking, stability training is also part of strengthening. However, core stabilisation is so important that it has earned a separate category. We’ve put together a selection of stabilisation exercises for footballers in the following. Take around 30-60 seconds’ rest in between exercises.
Plank
Start by resting on your forearms and place the BLACKROLL® underneath them. Ensure that your core is engaged and hold the plank position without letting your pelvis sink.
Side plank rowing
Attach the BLACKROLL® SUPER BAND at knee height. Move into a side plank and grip the ends of the band with your free hand. Pull it closely towards your body and then back to the front again.
Pallof press
Attach a BLACKROLL® SUPER BAND to a fixed object. Grip the band with both hands and kneel on one leg. The band should now be under tension.
