Fitness training football: 

What are the best training drills and programmes for getting and staying fit for football? We've got some examples for you of fitness drills you can do pre-season and over the winter break and for working on your speed and explosiveness throughout the year.

Fitness training football


Football players need to be physically fit and possess excellent technical and coordination skills. To achieve those goals and do their coaches proud, they need to train all season long to stay fit and perform well on the pitch.
Fitness training is essential for players. It is recommended that they train at a steady pace with their team and on their own and also do fitness exercises (with and without the ball) to work on their cardio, speed and strength and to guarantee a good level of performance.
Here are some examples of how you can work on your fitness for football and improve your all-round fitness (without a fitness coach) during the pre-season. We also have some fitness drills for the winter break for you, and drills you can do with your team or on your own to work on your speed and explosiveness all year round.

circuit training

Getting and staying fit during the winter break

Circuit training programme:

The football fitness training drills presented here are more effective if complemented by a running programme.

Running programme:

If you're a football player and you're looking for a football-specific fitness training programme to help you stay fit during the winter break, then you've come to the right place. Stay right there! Let's go!

Fitness training for football: training drills and programmes
Fitness training for football: training drills and programmes

Staying fit during the festive season so you can perform on the pitch

The winter break has come around and like lots of football players, you're wondering how you can limit the impact of the festive celebrations on your fitness, without taking things too seriously. Here are a few things you might like to think about.

Fitness training during the winter break or close season

How you get back into fitness training will depend on what you've been doing while you've been off. 
If you haven't been playing sport during lockdown, the summer holidays or the festive season, you'll need to work your way back in gently to reduce the impact on your body and the risk of injury. 
If you've done some jogging, a few HIIT sessions or some strength training work, then you should also take things gradually, albeit at a quicker pace. Here's our advice on how to start your pre-season fitness training without picking up an injury. 

football layoff

WHAT ARE THE ADVANTAGES of continuing to train during the layoff?

During lockdown it's been difficult to find the motivation to stay in shape. 
Is it really worth it to go running, do strength training and work on your core fitness? Find out some of the advantages of continuing to train and being match fit for when football starts up again.

HOW TO LOOK AFTER YOURSELF during the close season.

This is a key period in terms of the season ahead and you need to manage it properly. 
The way you organise yourself depends on the standard of football you play. Here's a model that lends itself well to amateur football (local/regional leagues).

the close season
fear of getting injured

Making sure you don't get injured after a long break.

So you’re missing your football and feel a bit like a smoker who’s just been told to quit (OK, maybe not, but you know what I mean)? 
Don’t worry, you’re not alone! Have you been waiting for months, telling yourself: “When football comes back I'll be playing every day”? 
Then, you need to make sure you don't get carried away and jump straight back into things because you might end up with an injury. Here’s some advice on what you need to do to stay injury-free when football starts up again (and it will, one day).

Fitness training for footballers


Football-based cardio workouts at home

So you're a football player who's looking for tips on how to work on your fitness without a coach and do cardio work at home so that you can be at your best as soon as the season starts?

cardio work at home