If you dream of becoming at least a half-decent level of a professional football player, then you must work on or improve your stamina and power on the field. The average professional football player now covers at least ten kilometers in a ninety-minute match.

Nowadays, it is not only about expanding lung capacity because the requirements of the game have also increased. With that said, being more explosive, powerful, and bigger is more vital than ever.

As such, here are eight football training regimes you need to know.

Barbell Back Squat

This exercise is vital for establishing functional double leg strength for this kind of sport. The Barbell back squat is, for the most part, the king of exercise, building vertical pushing strength in the quadriceps femoris.

And at the same time, hitting the hamstrings and glutes. This exercise will aid in translating into jumping power on the football field. The required sets and reps are 4 and 8, respectively. In between sets, take a rest.

If going to the gym is a hassle for you, then you can opt to buy a barbell for such exercise. Be sure to buy the best one that fits your demands. You can find a lot of websites marketing such product, for example, barbend.com.


We all know that football requires a lot of running. For that reason, you must be able to run for a few days to boost your speed and stamina. Look for any open space that is suitable for running or get on a treadmill.

Although interval training isn’t a conventional stamina builder, it’s what most professional football players do to enhance their VO2 Max. VO2 Max is the maximum rate of a person’s body that can exhaust oxygen during exercise.

Thus, attaining optimal sprinting at high-tempo before running at a steady gentle pace. Then, sprinting once more, building stamina and develop it deeper as you add more time.

To do this exercise, do a four-minute jog, and a four-minute tempo run then reiterate four times. Consider performing footwork around football training cones while sprinting.

Explosive Power

Football stars such as Eden Hazard looks like he can turn a corner and be in the middle of next week. However, it might seem natural and effortless, much of it boils down to hard work. We are talking about explosive power.

But keep in mind that doing this drill is not recommended for the fainthearted. It entails excellent technique and maximum effort. Nevertheless, the end reward of this training is priceless. It can make you run at a fast speed.

To attain this, you must do plyometric movements like burpees with jump squats, squat thrusters. It also includes plyometric box jumps.

Romanian Deadlifts

This exercise is the best assistance training for squats and deadlifts. Romanian Deadlifts or RDL build power and muscle in the glutes and hamstrings. Plus, it hits the lower back excellently.

Romanian Deadlifts is perfect for athletes as it’s performed in the ready position, which is used in many sports. The RDL can help you get faster for football. Thus, it must be added in your football drills.

For most professional athletes, the Romanian Deadlift is much better compared to the Straight Leg Deadlift. For people with long torsos, the Straight Leg Deadlift can be best for a lower back exercise, neglecting the hamstrings.

However, since the extreme pre-stretch of the hamstrings and hip position, the Romanian Deadlift is a far superior at working the Kegel exercises. The Romanian Deadlift can be performed as your maximum effort movement, particularly if you perform them in the rack.


Carrying and lifting sandbags are ideal ways to bridge the gap between the playing field and the weight room. Sandbags are great conditioning and strength tools for football players, wrestlers, and boxers, or any sport that needs stamina, speed, and strength.

Traditional Cone Drills

It is all good and well if you are fast. However, if it lands on the straight-line speed, then you will be limited to the playing field. Take note that footballers must be able to shift direction at any time. And it should be done quickly, without risking or jeopardizing yourself, as well as keeping the football under control.

Conventional cone drills are the most straightforward way to boost and enhance the agility of a player. It includes shuttle runs and slalom runs. Keep the ball in mind as well. Take note that the real game-changer is being able to run, sprint, and change direction at full speed, while keeping the ball under control.

Maximizing Sprint Speed

For the most part, it’s something that an attacking midfielder in a wide position had. However, it is now crucial for footballers in all positions to have sprint speed. Even Rio Ferdinand will tell you how challenging it can be without it.

Maximizing your sprint speed will make you stand out among the rest. Therefore, consider using parachute sprints and weight sled pulls because these can aid in pushing your legs beyond what they can actually do.

You can maximize your sprint speed by building the strength in the quadriceps and hamstrings with eccentric and isometric movements. Particularly, under great pressure.


After performing rough training sessions, you must leave time to recover. Perhaps, you’d think that football players do not have enough time to rest, well, as a matter of fact, they have lots of it. Regeneration is a huge part of the training drills as well, ensuring you are performing the exercises appropriately.

It is important to train your body in its recovery. You can do that with foam rolling. It reduces delayed onset muscle soreness and prevents the build-up of the fascia. Moreover, take time to do some stretching before playing on the field and ensure your nutrition is correct.


Football is a sport which entails lots of running. Thus, your training sessions should cover the technical elements of the sport while enhancing your cardio levels. Furthermore, it’s vital to perform strength training as well to boost your physical performance and minimize the risk of injury.


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