For my physical preparation in football I would like to follow a 2-month program with one or two sessions per day. The objectives of this kids football training are bodybuilding, joint strengthening, quality of support, endurance and especially tone, basically a comprehensive and complete physical progression!
My physical preparation
For me, the pleasure is essential in football. In recent times, I have let myself go (less practice, less healthy lifestyle) and my pleasure has deteriorated, my game is based more on the physical than the technique. I would like to get back into shape!
Fitness program for football
Your concerns are quite wide and varied, but the body weight training program will suit you; the burped with pump is part of this program. If you want to adapt this fitness program without additional change you can also follow the tips below recommended by football clubs in Dubai.
Burped bodybuilding exercise at the weight of the body
Since you want to win (or regain) in tone the priority seems to me to improve the explosive force of the legs. The cladding necessarily comes in addition but also the flexibility of the quadriceps as well as that of the entire posterior muscle chain. So you can take inspiration from the exercises on the vertical relaxation page for your program.
For the posterior chain, there is the page on the stretching of the back .The leg strength training and stretching must be complemented by a working split in running as well as endurance work; so you also have to integrate in your preparation-football of the race with, for example, 20 minutes of light jogging then 20 repetitions of 30 X 30 (30 seconds of rather sustained race then 30 seconds of brisk walking) and finally 20 minutes again light jogging.
Finally 15 to 20 minutes per day of skipping rope will give you a very useful background tone for starts and accelerations in the match.
To summarize, you need a preparation with running (30 x 30 split and stamina)
The strength of the lower limbs (relaxation with squats, the leaping strides and other jumps)
Stretching (lumbar, hamstring and quadriceps)
You plan duration of 2 months with one or two sessions per day; that’s a lot because the moments of recovery are also very important if only to avoid fatigue injuries.
Start by running one day out of two, stretching your days off. In moderation the skipping rope and the cladding can be practiced every day.
Then add the explosive muscle building of the lower limbs the days you do not run.
There is also the method of cross fit (race and bodybuilding dynamic during the same session) that can help you achieve your goal while preserving recovery days. The cross fit is a training in resistance quite difficult to dose but very effective to gain muscle power. It is easier to manage with a heart rate monitor.
We must also consider the heat during these 2 months; remember to hydrate yourself and do not hesitate to slow down if you start to feel pain especially in the Achilles tendon. These are the first indicators before tendinitis and forced rest due to injury.