Football player workout


Its the most popular sport in the world . Everywhere you go you will find people playing football , from the streets to stadiums. Those who play professionally have to follow a strict workout plan in order to maintain their endurance ,speed and power.

This work out will concentrate on balance ,power and muscle control. This will be helpful whatever position you play.


Knee raising pull up

3 sets , 10 reps

How its done

  • Grab a pull-up bar with an overhand grip, your hands a bit wider than shoulder-width apart.
  • Bend your elbows to pull your body upwards and simultaneously bend your right knee to lift it toward the bar.
  • When you chin is above the bar, lower yourself back down and repeat on the other side.


3 sets, 10 reps

How its done

Stand with a wide stance on a thick exercise mat.

  • Bend at your hips and knees to quickly lower your body halfway into a squat position.
  • Swing your arms overhead as you explode upward.
  • Land as softly as possible and then immediately drop down to the half squat position.

Weighted back extension

3 sets, 10 reps

How its done

  • Lie face down at a back-extension station with your feet anchored.
  • Hold a pair of dumb-bells with your arms hanging down.
  • Keeping your abs tight, raise both your torso and arms until your body is in a straight line.
  • Hold and then lower yourself.

Barbell duck-under

 3 sets, 20 reps

How its done

  • Set a barbell at waist level on the supports of a power cage or Smith machine.
  • Stand side on to it. Take a long stride beneath the bar then duck underneath.
  • Stand up on the other side and repeat the motion to return to the starting position.
  • Go back and forth until you’ve passed under the bar 10 times in each direction.



  1. This is probably 4% of the exercises they do because footballers go through rigorous training. Also they have dieticians, physiotherapists, yoga teachers , nutritionists etc. To think you will get a footballers workout by just doing three exercises that last for 15 minutes is ridiculous

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