The Best Workouts to Become a Faster, Stronger, More Agile Footballer

Best Workouts to Become a Faster, Stronger, More Agile Footballer

Football is a high-intensity sport that requires a lot of speed, agility, and stamina.

Since running plays such an enormous role in the game, your training sessions should be centered around cardio.

However, strength and agility training should not be overlooked, as they will help improve your performance while reducing your risk of injury.

The right training regimen will help you develop the intricate skills you need for optimal performance, and prevent you from focusing on the wrong things, as many athletes do.

Let’s look at some of the best workouts to improve your speed, strength, and agility as a footballer.


It goes without saying that running should be at the forefront of your workouts. Your aerobic fitness level plays a pivotal role in your performance out on the pitch.

This means that to improve your skills as a footballer, you’ll want to make sure you incorporate plenty of running drills into your workout.

To build speed and endurance, set a timer for 3 minutes as you run around the pitch. Once those 3 minutes are up, rest for 1 minute before running again, this time for two minutes.

After those two minutes, run for 1 minute, and then rest for 3 minutes. This drill will help your body learn how to handle high levels of lactic acid so you can sustain higher intensity workouts, making you more resilient during games.

Since you will be doing a lot of running and will inevitably have some muscle fatigue, that’s where having the right supplement will come in handy. Supplements for runners will be particularly suitable, as they’ll be formulated to be easier to digest, and some have ingredients that help with delaying muscle fatigue

Agility Exercises

Football comes with sudden bursts of speed and rapid directional changes.

Agility training exercises will improve your coordination and balance, making it easier for you to maintain control, move more quickly, and rapidly change direction during a game. 

Agility exercises are one of the best exercises for soccer goalies.

They will enhance your footwork using a variety of angles and speeds to make it easier for you to achieve the ultimate goal, which is to take possession of the ball.

Some great equipment-free agility exercises include side shuffles, shuttle runs, lateral jumps, and tuck jumps.

If you have the resources available to you, you may also want to consider doing slalom drills with cones or poles, and a ladder shuffle for more intricate training.

Strength Training

While cardio and agility training are crucial to your performance, the importance of strength training should not be understated.

Some of the fittest soccer players in the world like Leon Goreztka, Adama Traore, Kylian Mbappé, Erling Haaland, and Iñaki Williams all prioritize strength training.

Building strength will help you maintain more control over your body, and put more explosive power behind your movements.

Additionally, focusing on functional movements such as squats and deadlifts will help stabilize your joints to prevent injuries.

Strength training programs that get results do not require heavy lifting. Light dumbbell, kettlebell, and bodyweight exercises will go a long way in building strength in your arms, legs, and core.

If you want to become a more physical soccer player, then these workouts can help you.

Medicine ball slams, goblet squats, dumbbell rows, and resistance band training will provide a well-rounded strength training routine.

Creating a training regimen that prioritizes cardio, balance, and strength will help make you a better, more powerful footballer.

The skills you learn during your drills will translate onto the pitch, making you an unstoppable force on the field in the upcoming season!

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