Running is an integral part of footballers’ training/fitness regime. Athletes cannot imagine gaining their top form without some hard running.
Two forms of running have been adopted by major leagues for the training of their players:
- Tire runs: To develop speed, agility, endurance and leg strength, running through tires in a zig-zag pattern is most affective.
- Shuttle runs: Shuttle runs are used for developing lower body muscle strength which helps in increasing the speed.
This exercise encourages coordination and leg muscle strength in the players. This has also been adopted by major teams. This is done by either imagining a ladder laid on the ground or an actual ladder can be used with the players running on it. The goal of this exercise is to reach the top of the ladder and then start all over again.
Vertical Power Jumps:
This involves the jumping of players as high as possible repeatedly. Start by standing upright and then slowly bend at the knees and hips, jumping with full force. This needs to be repeated ten to twenty times.