Over the last two decades, football training has changed significantly. Perhaps it’s better to say that the training off the pitch has changed rather than that on it. The training that players do in the gym is more vital than ever. Modern football players need to focus on strength training to build power. This allows players to do far more on the pitch than players of yesteryear.

Explosive power

According to Sports Fitness Advisor, players today need to do more than just the traditional “3 sets of 10 repetitions” that were done previously. This type of strength training isn’t the best way a modern player can spend their time. In fact, it can be all the wrong kind of strength training a player can do.

A football player needs specific strength exercises to build power in the right places. Players need explosive power. This allows them to have optimal lower body strength that will allow players to sprint, kick and move in all directions easily. Players must also possess upper body strength that will allow them to win challenges against other players.

Getting big and bulky in the upper body is one of the worst things a football player can do. This will slow a player down and make them too heavy up top. Therefore, creating lean upper body muscle is key.

Key strength training exercises

There are several exercises players can do to build strength and power in their legs, chest, shoulders and arms.

Football players should included these routines into their gym workout:

• One-legged squats
• leg press
• hamstring curls
• pull ups
• dips
• shoulder press
• bench press

Building strength is important to modern football players. Without having a strong body, a player will not be able to stand up to the rigours of the season. Having a good gym routine will also keep you in the game and off the trainer’s table.