Drake Boys Home session….

So… football has been missed by all but the light at the end of the tunnel will soon be visible again I’m sure….

Hopefully the boys have managed to get plenty of exercise in and also the odd kick of a ball, but if not, this workout will dust off the cobwebs!

So, let’s think football and think improving fitness levels. Fitness can be defined in many ways and depending on the particular sport, it can be anything! For example, someone who competes in powerlifting needs to be strong enough to generate explosive power for a short amount of time. But being able to do this does not mean they would be capable of doing a 10 mile run… and vice versa, a runner who can run 10 miles at an exceptional pace will not be able to achieve amazing results deadlifting 200KG +… What I’m getting at is, if the boys have been running, jumping, cycling or trampolining then great as they would have maintained all round CV fitness. However, unless they have worked to a point of full blown exertion out of breath panting, rested and then gone again, they won’t be football fit! Football fitness is pure explosive interval training with short sharp bursts, recover, turn, dash and burst again! Football fitness is how well the body can recover with little rest and then go again… So, lets work on that while building a strong core and powerful muscles! Also, for those parents that want to join in, this will torch fat like nothing else if that’s what you’re craving… but remember adults- best results for fat stripping achieved with a calorie deficit diet 🙂

So, here we go… do this twice per week with a gentle jog on another day in between and it will work wonders. Or do this 3 times per week with rest days in between. If you’re unsure of any exercises, please give me a holla and I’ll send links…. Also, if you’re unsure of the form please ask for a demo… Get a good timer on your phone 🙂

Warm up by doing very slow jogging on the spot for 30 seconds. Then while jogging on the spot, touch the floor with the left hand, then right and repeat 20 times on each side…

For the workout… do each exercise for 30 seconds, rest 30 seconds then move onto the next exercise. Give it your all and each pulse raising activity should be done until out of breath… so push it!!!

star jumps

squats

star jumps

squats

star jumps

elbow plank

high knees running

press ups (do on the knees if unachievable but keep bum and hips pushed down)

high knees running

elbow plank

BURPEES!!!!!!

After completing rest for 1 minute, take on some fluids and repeat 3 times!

Enjoy…………..