Complicated drills and dribbling the ball back and forth across the pitch – this is what an average day looks like for every football player. It can be quite risky for a person who isn’t used to this kind of physical effort. There’s no way around it, football players need to undergo intense training sessions. However, they can prepare their bodies for that kind of work through stability training.
Fast moves, big risks
We all remember Ronaldinho’s amazing dribbling and the way he would practically dance with the ball. He often made unexpected turns and dribbled so fast that it was hard to follow him even on the TV screen. However, constant changes of direction, going side to side and shifting your weight from left to right, front to back, all this can eventually lead to muscle strain or other injuries if your stability is not good enough.
There are many different methods to improve stability. There are two ways to go – do what your coach tells you and hope that over time your stability will develop naturally and you won’t get any injury, or you can hit the gym and work on it in different ways. This kind of training is not particularly dynamic, so you might think it won’t benefit in a dynamic sport, but it definitely will.
Slow movements, fast improvements
The first thing you have to remember is that every exercise has to be performed slowly, otherwise it might lead to strains and it will not be as effective. Take off your shoes before exercising. Your stability will develop on a deeper level and your feet will get stronger. If you think that you cannot push any further, go back to your basic position and try one more time. Trying going a little further than before and make sure your technique is correct.
One of the exercises worth adding to your regular gym drill is bosu ball squats. These are simple squats performed on a bosu ball, which you will find in any fitness club or gym. An easier version involves stepping on the bouncy side of the bosu ball. Need a challenge? Flip the bouncy side to the ground and step on the flat side. Find your balance sweet spot of before you start squatting.
Another great exercise for improving stability is the single leg deadlift. It’s a regular deadlift, but performed on one leg. Keep your back straight, slide one of your legs to the back while leaning your torso towards the floor. Your back and the leg behind you should be in one line.
Do you know what’s best about these exercises? You don’t need any weights whatsoever. It’s even not recommended to use them. Click here to watch the video.
The pursuit of perfection: How do you teach professionalism to players?Perfection doesn’t exist in football because it’s a game of errors. Mistakes are made by everyone, starting from coaches, through players, and ending with referees andRead more >
How to build up physical fitness and monitor the training load of players preparing for the seasonPre-season preparation periods in football are vital in terms of motor improvement. Most often they can be divided into the longer winter period, which focuses onRead more >
How to increase a young player’s efficiency without exposing them to the risk of injuries?Contemporary football is a very complex discipline as regards developing talent. Over the years it has changed diametrically, so that when you watch the game ofRead more >
Acute to Chronic Workload Ratio – new Sonda Sports system featureMonitoring physical activity is the key to determine the right workload and minimize injury risk. It is easy to do with the help of sports tracking equipment asRead more >
Change of speed in numbers – why and how to keep trackAn athlete moves on the pitch almost constantly, changing only his speed. We see a player accelerating from slow walking to a sudden sprint within secondsRead more >
The ABCs of heart rate zonesAs diverse as sports disciplines are, there is one element they have in common – the importance of heart rate. When it comes to semi-professional orRead more >
5 Movement Training Methods That Can Help You in the FieldUnderstanding the kind of exercise you do and why you do it is part and parcel of being an athlete. Not all exercise routines are createdRead more >
4 ways to control your healthAn athlete’s well-being is absolutely crucial if he or she wants to train efficiently and achieve good results. It’s important to control your health, especially ifRead more >