Staying fit during football season my seem simple, but it really isn’t. You may think you are completely fit just playing matches each week and going through training. However, that isn’t necessarily true. Keep the right training schedule during the season, and the right diet, and it can be the difference between being on the pitch and being off it.

Staying fit: Interval training

Interval training is seen as a great way for football players to stay fit during the season. Interval training is seen by fitness coaches as more game-like. Players who can simulate game situations can better prepare for matches.

Stage 1

Players should begin their interval training with jogging, star jumps and skipping to raise your heart rate.

Stage 2

After warming up, players should complete squats, jumps, one-leg squats and dead-lifts. According to one interval training expert, “[you should] perform three to six repetitions of an exercise and perform three sets of each exercise at different times during your workouts.”

Stage 3

Using footwork training drills can help players prepare for in-game situations. Running forward, backwards, side to side or in diagonal directions can simulate real-life match situations. Just running long distances at a constant pace won’t necessarily prepare you for a game. So, add in these direction running drills at pace to fully get ready for the next match. It’s also important to add in sprints that last 30 to 120 seconds. Players should complete a sprint and then rest for up to four minutes before completing another sprint.

Stage 4

Circuit training will provide your muscles with the endurance they need for a match. Completing circuit training exercises for a maximum of 30 seconds can be beneficial for your muscles and stamina.

Stage 5

The final stage allows you to cool down through stretches, slow jogging and walking. This will help you decrease your heart rate following the training session.

Staying fit through interval training can keep you in shape during the football season. If you can stay fit, it will help keep away from injury.