There’s more to football training that on pitch conditioning. Being specific in the gym to your goals can seriously improve your stamina, speed and shot strength explains Personal Trainer Simon Lovell…

If you want to take your football a little more seriously than stumbling onto the pitch with a stinking hand-ache and breath potent enough to take the facial hairs off your team-mate, making your gym sessions more specific to the sport you’re participating in can drastically improve you as a player.

Free-weight bench pressing, barbell curls and the odd set of squats may develop bulk on-top of your frame but step back and think for second, are these exercises actually developing you as a player? By structuring a more focused, tunnelled programme for you in the gym, you’ll find you can score more points with your coach having developed your agility, speed, core strength and power.

Functional and multi-directional exercises are the way forward when it comes to developing a better sports person and with the muscles around your torso continuously under pressure; building in ‘core-strength’ exercises to your regime is another small step that can bring big results on the pitch. So to get you going why not try the following circuit that can be progressed in difficulty over six weeks.

The 45 Minute Football Specific Circuit

Perform each of the following exercises for one minute with one minute rest in-between for the first two weeks. Then reduce to 30 seconds rest in week three and four and no rest in weeks five and six. On week seven try with one minute rest again (as you did in weeks one and two) and see how much better you feel! Finish your workout after 45mins.

To get this soccer specific workout with pictures and animated  for just £5 please visit http://www.heatonlinetraining.co.uk

Football Specific

Perform each of the following exercises for one minute with one minute rest in-between for the first two weeks. Then reduce to 30 seconds rest in week three and four and no rest in weeks five and six. On week seven try with one minute rest again (as you did in weeks one and two) and see how much better you feel! Finish your workout after 45mins.

Wall Throws
1. Stand with one foot in front (staggered stance) with knees slightly bent.
2. Pull medicine ball back behind head and forcefully throw ball forward as far as possible into the wall.
3. Catch ball on the bounce from the wall and repeat according to prescribed repetitions.

Trainer's comments:
Grab a 4kg or 5kg ball for this and throw as hard as you can. When you come to throwing a football it will seem much lighter!

Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Trainer's comments:
Explosive squat jumps are great. If you find this easy then add a couple of dummbells as a progession.

Supine Twist with med ball
1. Lie on your back with the ball under your upper shoulders and hold onto a medicine ball above your chest.
2. Keeping the ball in front of your chest rotate your shoulders and trunk until the ball is facing the side.
3. Try to keep your hips somewhat stable and facing the ceiling during this movement.
4. The movement should initiate from your trunk. Alternate sides until the prescribed repetitions are complete.

Trainer's comments:
Ball twists are great for develping torso strength, vital on the pitch.

Single Leg Hip Extension on ball
1. Lie on your stomach across the top of a stability ball.
2. Bend your knees and place ankle weights around the feet.
3. Extend your hips and raise one leg up towards the ceiling by contracting your glutes.
4. Return to the starting position and repeat with the other leg.

Trainer's comments:
A great exercise for developing the hip flexors that are contantly put under pressure during the game.

Prone Knee Tucks on Ball
1. Start by placing your legs on top of a stability ball and your hands on the ground to form a plank position.
2. Drive your knees in towards your chest bringing the ball with you.
3. Return to the starting position and repeat. Keep your abs tight and your hips parallel with your body.

Trainer's comments:
Another good core exercise that promotes balance and core conditioning.

Lateral Flexion on stability ball
1. Lie on your side with the stability ball just on top and above your hip. Spread your feet apart so that you can balance. Once your balance improves then put your feet together.
2. Holding a medicine ball at chest level laterally flex your trunk and contract your oblique muscles.
3. Return to the starting position and repeat. Switch to the other side and complete prescribed repetitions.

Trainer's comments:
The stomach and back get another good workout with this ball and medicine ball twist.

Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.


Trainer's comments:
This exercise works your legs independantly in a plyometric movement that will promote power in your legs. You will develop more fierce shots!

To get this soccer specific workout with pictures and animated  for just £5 please select Workout packages at http://www.heatonlinetraining.co.uk