A football player requires all round athleticism irrespective of their field position. There would be certain aspects that may be more important to one position than another. It still plays a key role in developing core strength and abilities of a player.
The best workout regime for a football player is the one that help the player build up maximum strength, speed, agility, endurance, and explosiveness.
The best system is to use a 5X5 program. This allows the body to exert maximum force spread across multiple sessions. A 20 to 40 second of rest between each set is advisable to let the muscles breathe and avoid muscle fatigue.
Make sure that you make every muscle of your body work. When athletes target only a specific muscle, they often end up with injuries, during the workout sessions or on the field.
The basic outline of this workout session is 3 days of weight lifting for upper body, lower body, and full body explosiveness. Keep one day reserved for plyometrics (jump training) and another day for speed and agility work.
Upper body workout
The upper body workout consists of flat bench press, inclined dumbbell press for chest, rows for strengthening the back, shrugs to strengthen the deltoids, and military press for shoulders.
Lower body workout
Lower body workout usually involves strengthening the legs and lower back. Doing dead weight squats and front squats improves and strengthens the quadriceps (thigh muscles). Deadlifts helps in improving lower back posture and strengthening it at the same time. Leg curls strengthen your hamstrings and makes them lean at the same time. Calf raises work on strengthening your calf muscles. The last two exercises can be done on weight machines.
You can incorporate push press, power cleans, snatches and abs to add explosiveness.
Workout to increase speed, agility, and acceleration
Do a warm up (like jogging and dynamic stretching) of at least 5 minutes.
Acceleration
Do sprints and uphill sprints of 3X10m, 2X25m, and 2X20m respectively.
Speed
Increase the length of sprints to 4X40m and 3X60m to work on the speed.
Agility
A 4X20m shuttle which involves sprinting from one marker back to another corner. Do these in receptions.
It is important to keep in mind that you rest and recover before you begin another sprint. This will help you attain 7080% of what you accomplished in your previous run.
It is extremely tough to master the nuances of a complex sport like golf. Beginners, in particular, can find it to be exhausting and confusing because of the multiple rules and equipment involved. While one has to work hard on their skills, with the right clubs, golfing can turn into the most rewarding experience.
The following are some common types of golf clubs newbies should know of.
Woods
These types of golf clubs were initially made of wood; however, they are now created with materials like steel or titanium. Woods are useful for propelling the golf ball to the farthest distances. The heads of such clubs are large and rounded, whereas their base is flat, which allows the player to effortlessly swing the club over the ground. Driver and fairways are the two most popular kinds of woods used.
Irons
The irons are used once the player is closer to the green, i.e., when one is within 200 yards of the hole. The iron golf set covers clubs numbered from 3 to 9 and a pitching wedge. The lower numbered irons can be a little tricky to use. Therefore, several beginners adjust their golf set by picking a few wood clubs so that they could comfortably strike the ball and at the same time cover big distances.
Wedges
The pitching wedge is incorporated in the standard iron set; however, one will need to purchase other types of wedges too. These golf clubs have a high loft with a short shaft and come in handy for hitting the ball over the tree or removing the golf ball from the sand. The sand, gap, and lob are some popular sorts of wedges that can be bought separately. However, the beginners, usually only need the pitching edge. They can buy the additional variety as their level of play advances.
Putters
Every golfer needs putter in their set as it serves an essential purpose, i.e., pushing the ball in the hole when the player is on the green. The putter clubs are available in 3 different styles, including heel-toe, mallet, and traditional blade. Mallets are the recommended option for most beginners. Generally, standard putters are 32 to 36 inches long; however, one can get them customized based on their comfort.
Hybrids
Also called as utility clubs, hybrids are a comparatively a newer addition in professional and recreational golf. The hybrids combine the shaft of the irons and the head of the fairway wood. They are designed to replace the lower numbered irons that are difficult to play with. These clubs cover the same distances as irons but are easier to swing, making them ideal for beginners.
A seasoned player or rookie, it is important to know that the key to a good golf game is using the right club. At times, choosing a golf club can turn into a daunting task because of the extensive range of golf clubs that are available in the market. Several players, especially, beginners make the blunder of buying clubs that don’t agree with their swing mechanics or level of play. Therefore, before making a purchase, here are some essential factors one should scrutinize.
Golf club length
It is imperative for a player to get a golf club of the right length. Standard golf clubs are designed for men and women with an approximate height of 5 foot 10 inches. If players are taller or shorter than the stated height, then they will need to get their golf clubs customized. Likewise, physical strength also needs to be taken into consideration. So, individuals with short stature can opt for lighter golf clubs so that it doesn’t interfere with their swing power.
Grips
The grips are crucial for maintaining the player’s control over the golf club. Going for the wrong grips can impede one’s golf game. There are four types of grips to choose from, i.e., the standard grip, the under-sized grip, the mid-sized grip, and the over-sized grip. Moreover, they come in a variety of textures like smooth, coarse, and abrasive. To pick the best grips, one should consult a professional golf fitter.
Shaft material
The shaft of the golf club makes up for the majority of its weight. Typically, these shafts are created using graphite or steel. Graphite shafts are comparatively more expensive. However, they are lighter and render better distance with every swing. Moreover, their lightness makes it simpler for the player to swing. This feature could benefit people who significantly lack arm strength. Alternatively, steel is heavier and cheaper but makes a great option for individuals who have a good arm strength and need the additional weight to restrain their swings.
Accessories
While buying a golf club, one should ensure to buy some essential accessories like a golf bag, gloves, and shoes. Although it is optional to use gloves and golf shoes, these accessories can come in handy. The gloves can improve the grip on the golf club, and the shoes can prevent the player from slipping and falling on the course.