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Single leg training is fundamental to improve your performance on the pitch as during a football match most of the movements are performed on a single leg (e.g. running, kicking, changing direction)⚽️🏃🏻‍♂️
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❗️Split squats can be used to increase your strength on one leg and in particular within your quadriceps (i.e. muscles on top of your thighs) and glutes🍑
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The split squat is one of the most basic exercises you can use to introduce single leg variations in your programme.👟 At the beginning, you can just use your own body weight and no external load to learn the movement pattern. Then, you can add an external resistance like a dumbbell or a barbell🏋🏻‍♂️
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During the split squat a dumbbell can be held with two hands in front of your chest (i.e. goblet position), with a single hand on the same side of the leg that is working (i.e. ipsilateral position) or on the opposite side (i.e. contralateral position)💪🏻🔥
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🚨Holding the dumbbell or kettlebell in the contralateral position allows you to further develop your glutes, in particular your gluteus medius that is responsible for single leg and knee stability (Stasrny et al., 2015)📊
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❗️Your trust in your training programme is paramount to keep developing. This is why trust is one of the principles behind the Matchfit Method👊🏻⚽️
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Video from @poldi_official ➖➖➖➖➖➖➖➖➖
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6

Running Shoes

Customized Order Only

For More Information Visit our website

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Mobile Number: +92-334-4101172

#shoes #soccershoes #soccershoestotal #basketballshoes #basketballshoesph #footballshoes #shoesforsale #shoesaddict #runnersofinstagram #runningshoes #runningshoesmalaysia #runnerslife #joggermurah #joggerpantsmurah #sneakershoes #sneakerstyle #sneakerstore #sneakershop


0

Nike mercurial superfly

Que tal ter essa linda nike mercurial superfly?
Com a Sportes brasil você poderá tela por preço de fábrica, e o melhor é que parcelamos em até 12× via pag seguro ou mercado pago.
Então não perca tempo e garanta já a sua, pois os estoques são limitados.
Clique no link da bio e peça a sua.

#nike #mercurial #soccer #cr7 #adidas #soccershoestotal #mercurialvapor #nikesoccer #mercurialsuperfly #nikefootball #futsal #adidasace #nikemercurial #mercurialvictory #mercurialx #football #purecontrol #bola #adidasx #tiempo #sepatubola #sepatufutsal #likeforlike #nikeshoes #nikefutsal #magistax #nikeindo #nikesport #x16 #like4like


0

Are you targeting your glutes enough enough in the gym?

Tag a friend who needs to add some weighted hip thrusts to their workout.
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🎥 @ederlopesoficial
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Do you want to progress in football? Check out our latest programs. Link in bio
#playerscout #trainlikeapro


3

Single leg stability and core stability👊🏻 are linked to each other and they are both needed to improve your performance on the pitch⚽️as an increased stability is related to an increased movement efficiency💥
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❗️Exercises performed on unstable surfaces (e.g. BOSU) are used to increase your stability around ankle, knee and hip joints🏃🏻‍♂️thus reducing your risk of ankle (e.g. ankle sprain) or knee injury (e.g. ACL rupture)(Willardson, 2007)📉
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The instability and complexity that derive from tools like a BOSU, force your body to find an appropriate solution to the task🧠and to activate deep stabiliser muscles that can be recruited during unstable situations in a match🔥⚽️
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Unstable exercises can be used in specific sessions to develop single leg and core stability,💪🏻but they can also be used in a smaller dose as a preparation for change of direction and reactive agility training sessions 🏃🏻‍♂️⚡️
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Video from @marvinschulz.15 ➖➖➖➖➖➖➖➖➖
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29

Amazing, right? Follow us to stay updated.
Credits to: @bonkfootball.
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#soccerfield #soccershoestotal #soccer


0

Do you like what we've found for you? Follow us and give it your like!
Credits to: @luyerfooty.
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#soccerstadium #soccergirlprobs #soccershoestotal


0

Here’s a great workout by @luissuarez9 to improve mobility, strength and power.

Tag a friend who needs to add these exercise to their workout. 🎥 @luissuarez9 -
Do you want to progress in football? Check out our latest programs. Link in bio
#playerscout #trainlikeapro


8

Give our publication your like!
Credits to: @soccermemories.
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#soccershoestotal #soccermania #soccerlove


0

You can't fire a canon from a canoe🚫
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If you're unstable in one leg, you won't be able to transfer your strength and power as affectively into your on pitch performance😭
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In this lesson Yianni covers when and why you should include unstable surfaces in your training and the benefits of doing that 💪🏻
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You can find the full recording and lots more inside The Matchfit Online Academy (join via our website, link in the bio)
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8

Look and enjoy.
Credits to: @bonkfootball.
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#soccerpro #soccershoestotal #soccerchamps


0

Single-leg movements are constantly used on the pitch, for example in sprinting, changing direction, passing, and kicking the football⚽️🏃🏻‍♂️
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Strength and stability on a single-leg are fundamental to improve your performance📈 and to reduce your risk of injuries (e.g. knee injuries)📉
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Also, single-leg power (measured with a single-leg long jump) could be an indicator of your change of direction ability (Meylan et al., 2009)📊
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Single-leg strength💪🏻can be increased with dynamic movements, for example a single-leg squat or lunge variations.
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Single leg stability💥 can be developed with single-leg exercises where a leg has to support the whole body
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During stability exercises, the use of upper body movements can increase the difficulty of the task with the addition of instability and the need for greater core activation (i.e. abdominal and lower back muscles, glutes)🌀🔥
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❗️Awareness of your strengths and weaknesses is paramount to keep improving your performance. This is why awareness is one of the principles behind the Matchfit Method👊🏻⚽️
.
Video from @anthonymodeste27 ➖➖➖➖➖➖➖➖➖
💬 Questions | Website instant chat
⚽️ Football conditioning programmes
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10

At the gym with @cavaniofficial21 official21 🔥⚽️💯💪
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Muscles strains most often occur in football when as muscle is forced to overstretch outside of it’s capable range of flexibility whilst producing or absorbing force that it cannot handle⚠️
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Leg extension single leg eccentrics are a great way to build strength in the quads 💪🏻and muscles surrounding the knee as the muscle fibres are lengthening, decreasing your risk of picking up a muscle strain in high risk situations - for example when drawing the leg back in preparation to strike the ball powerfully after not warming up properly, or when your muscles are in a shortened state which could be due to a variety of reasons⛔️
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You will also notice differences in eccentric strength between each leg with this exercise, giving you the opportunity to realise and correct the imbalance👌🏻💯
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#SMARTSOCCER ⚽️⚽️⚽️
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Repost @matchfit_conditioning
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#soccervideos #soccerstyle #soccergames #soccershots #soccergoal #SoccerJerseys #SoccerTournament #soccermeme #soccerstars #soccershirt #soccerbetting #soccercake #socceracademy #soccerquotes #soccerpicks #soccershoesdig #SoccerWorld #SoccerGods #soccerskillz #soccershoestotal #soccermomlife #soccermum #soccerday #soccerproblems #soccershare #soccerbets #socceruniform #soccercoaching #Soccerpro


3

We've got a brand new 'Return to Play' section coming to The Matchfit Online Academy👊🏻
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Here's a clip from a lesson by one of our awesome coaches Jarred, about safely returning to play following a hamstring injury...🏃‍♂️
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Hamstring injuries are one of those injuries where if you don't get the rehab right, they can come back and continue to haunt you every season😭
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Tag a team mate who needs to listen to this!💡
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You can listen to the full length recording inside The Matchfit Online Academy (found on our website)
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💬 Questions | Website instant chat
⚽️ Football conditioning programmes
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7

Your core🔥 is a group of various muscles in the central area of your body (e.g. abdominal muscles, transversus abdominis, lower back muscles, and glutes)💪🏻
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Core is involved in almost every movement you perform in the gym and on the pitch.⚽️ A strong and stable core allows you to prevent injuries, in particular lower back pain, and to maximise your time on the pitch💥
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❗️Trunk rotations can be used to specifically target your transversus abdominis and internal/external obliques. This exercise is particularly important for changes of directions (e.g. 180 degrees turn) where there is a complete rotation of your body🌀
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❗️Posterior core work (e.g. glute bridge) allows you to increase strength and stability in lower back and glutes. Poor development of these areas can lead to lower back pain, hamstrings, and knee injuries⛑
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⚠️Consistency in your training is paramount as significant adaptations can take up to 6-8 weeks to occur (Haff & Triplett, 2016). 📊This is why consistency is one of the principles behind the Matchfit Method👊🏻⚽️
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Video from @muniesa
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8

Female athletes🏋🏻‍♀️ are six times more likely to incur a knee injury, in particular anterior cruciate ligament (ACL) tear (Haff & Triplett, 2016)⛑⚽️
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The increased risk of ACL injury is correlated with lower levels of core strength and stability, single leg strength and stability, hip anatomical structure, and neuromuscular control❗️
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TRX mountain climbers, TRX jackknives, and chin-ups/pull-ups are great exercises to develop your core (i.e. abdominal and lower back muscles) and back strength, thus increasing stiffness in your trunk💥
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Single leg box jumps are also used to develop dingle leg stiffness, thus improving your stability and acceleration/deceleration capacity🏃🏻‍♂️🔥
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⚠️Increasing strength and stability is fundamental for every football player, but in particular for female players, to improve performance on the pitch and to reduce the risk of injury⚽️
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Video from @lionesses
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26

A well structured pre-match warm-up⚽️ is crucial to improve your performance and reduce your risk of injury🏆
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Different methods exist based on the coach’s philosophy. A common method implemented consists of 5 different phases: general mobility, transit mobility, individual skills, position skills, and team skills (Devore & Hagerman, 2006)📊
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1️⃣General and 2️⃣transit mobility (20min) can be used to increase your body temperature (e.g. light jog) and to increase your range of movement in various joints (e.g. ankles, hips, trunk) with dynamic stretches. Intensity should be progressively increased📈
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3️⃣Individual skills (10min) include cutting, dribbling, accelerations, and changes of direction.⚡️ The last period of the warm-up can be used for 4️⃣position skills (e.g. long balls and back pedalling headers for defenders) and 5️⃣team skills (e.g. play practice)⚽️🏃🏻‍♂️
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Video from @realzaragoza ➖➖➖➖➖➖➖➖➖
💬 Questions | Website instant chat
⚽️ Football conditioning programmes
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#matchfit #soccervideos #soccerstyle #soccergames #soccershots #soccergoal #SoccerJerseys #SoccerTournament #soccermeme #soccerstars #soccershirt #soccerbetting #soccercake #socceracademy #soccerquotes #soccerpicks #soccershoesdig #SoccerWorld #SoccerGods #soccerskillz #soccershoestotal #soccermomlife #soccermum #soccerday #soccerproblems #soccershare #soccerbets #socceruniform #soccercoaching @easportsfifa @footyheadlines @bestgoals @soccermemes @teamfk @golazoweekly @starsoffootball @golazolive


7

💥SOCCER GYM WORKOUT💥
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Single arm row on a trx can be used to improve the anti-rotational ability of your core due to its instability. The main goal of this exercise would be to maintain your hips square while pulling🔥
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❗️Front planks can be performed to develop the anti-extension capacity of your core as you should be able to maintain your ankles, knees, hips, and shoulders in a straight line➖
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Plank on swissballs combines anti-extension and anti-rotation ability due to the instability of the balls. However. front/side planks and anti-rotation (e.g. bird-dog) exercises should be mastered before attempting more advanced exercises⚠️
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❗️You need to be honest in your training and reflect on your performance. Honesty can support your development and it is one of the principles behind the Matchfit Method👊🏻
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#repost @matchfit_conditioning ❤️
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#smartsoccer #soccerfitness #soccervideos #soccerstyle #soccergames #soccershots #soccergoal #functionalfitness #SoccerTournament #soccermeme #soccerstars #soccershirt #socceracademy #soccerorlando #soccerflorida #soccerquotes #soccerskillz #soccershoestotal #soccermomlife #soccermum #soccerday #soccerproblems #soccershare #soccerbets #socceruniform #soccercoaching


4

❓Are you aware of your strengths and weaknesses❓
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Core (i.e. abdominal and lower back muscles) training is an important part of any strength and conditioning programme to improve performance and to reduce your risk of injury⚽️🔥
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⚠️Core exercises should be selected based on your individual weaknesses, for example you might have a strong core for anti-flexion and extension but not for anti-rotation⚠️
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Core stability exercises (e.g. half kneeling woodchop) focused on the anti-rotational pattern allow you to learn how to properly activate your core muscles thus increasing their strength and endurance and reducing your risk of injury (Hibbs et al., 2008)💪🏻
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Core strength and stability are also optimised when your trunk is in a neutral position (i.e. no flexion/extension)➖, consequently exercises like carries, planks, bird-dog, rollouts can be great options🔥
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❗️Your awareness of your strengths and weaknesses is fundamental to keep developing your performance. Awareness is also one of the cornerstones of the Matchfit Method👊🏻⚽️
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Video from @mariosuarez4 ➖➖➖➖➖➖➖➖➖
💬 Questions | Website instant chat
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#matchfit #soccervideos #soccerstyle #soccergames #soccershots #soccergoal #SoccerJerseys #SoccerTournament #soccermeme #soccerstars #soccershirt #soccerbetting #soccercake #socceracademy #soccerquotes #soccerpicks #soccershoesdig #SoccerWorld #SoccerGods #soccerskillz #soccershoestotal #soccermomlife #soccermum #soccerday #soccerproblems #soccershare #soccerbets #socceruniform #soccercoaching @easportsfifa @footyheadlines @bestgoals @soccermemes @teamfk @golazoweekly @starsoffootball @golazolive


9

Cardiovascular endurance is a fundamental quality for football players as it can differentiate between top teams and bottom teams in a league 📊⚽️
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Cardiovascular endurance can be divided into aerobic🏃🏻‍♂️ (i.e. the ability to sustain a low intensity effort for long periods of time and to recover quickly between high intensity activities) and anaerobic capacity⚡️ (i.e. the ability to sustain high intensity efforts as long as possible).
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Aerobic capacity🏃 accounts for 70% of your effort during a match (Bompa & Carrera, 2005). Also, a higher aerobic capacity resulted to be correlated with a higher number of sprints, a greater total distance covered, and more ball contacts during a match⚽️💥
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Aerobic capacity development allows you to improve your performance while producing less fatigue in comparison with anaerobic training📈. Also, aerobic capacity can be developed more than anaerobic capacity as the latter is highly determined by genetics🔬
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❗️Your awareness of your training programme is essential to keep improving. Awareness is also one of the principles behind the TODAWORLD FA Method👊🏻⚽️
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Video from @todaworldfa ➖➖➖➖➖➖➖➖
⚽️ Football conditioning programmes
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#todaworldfa #soccervideos #soccerstyle #soccergames #soccershots #soccergoal #SoccerJerseys #SoccerTournament #soccermeme #soccerstars #soccershirt #soccerbetting #soccershot #socceracademy #soccerquotes #soccerpicks #soccershoesdig #SoccerWorld #SoccerGods #soccerskillz #soccershoestotal #soccermomlife #soccermum #soccerday #soccerproblems #soccershare #soccerbets #socceruniform #soccercoaching
#todaworldsports @easportsfifa @footyheadlines @bestgoals @soccermemes @golazoweekly @starsoffootball @golazolive


2

Cardiovascular endurance is a fundamental quality for football players as it can differentiate between top teams and bottom teams in a league 📊⚽️
.
Cardiovascular endurance can be divided into aerobic🏃🏻‍♂️ (i.e. the ability to sustain a low intensity effort for long periods of time and to recover quickly between high intensity activities) and anaerobic capacity⚡️ (i.e. the ability to sustain high intensity efforts as long as possible).
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Aerobic capacity🏃🏻‍♂️ accounts for 70% of your effort during a match (Bompa & Carrera, 2005). Also, a higher aerobic capacity resulted to be correlated with a higher number of sprints, a greater total distance covered, and more ball contacts during a match⚽️💥
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Aerobic capacity development allows you to improve your performance while producing less fatigue in comparison with anaerobic training📈. Also, aerobic capacity can be developed more than anaerobic capacity as the latter is highly determined by genetics🔬
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❗️Your awareness of your training programme is essential to keep improving. Awareness is also one of the principles behind the Matchfit Method👊🏻⚽️
.
Video from @england ➖➖➖➖➖➖➖➖➖
💬 Questions | Website instant chat
⚽️ Football conditioning programmes
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#matchfit #soccervideos #soccerstyle #soccergames #soccershots #soccergoal #SoccerJerseys #SoccerTournament #soccermeme #soccerstars #soccershirt #soccerbetting #soccercake #socceracademy #soccerquotes #soccerpicks #soccershoesdig #SoccerWorld #SoccerGods #soccerskillz #soccershoestotal #soccermomlife #soccermum #soccerday #soccerproblems #soccershare #soccerbets #socceruniform #soccercoaching @easportsfifa @footyheadlines @bestgoals @soccermemes @teamfk @golazoweekly @starsoffootball @golazolive


19

❓Are you listening to your body❓
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Hip mobility is an important element in football as it can reduce the risk of injury (e.g. hamstrings, adductors)⛑⚽️
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A greater mobility allows your body more freedom and safety in terms of range of motion. ⚡️If you try to perform an extreme movement (e.g. to intercept a ball) without the necessary mobility, it is more likely to suffer an injury as your body is not prepared💥
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Mobility sessions can also be used as regeneration-recovery sessions because the intensity is very low and they can support the recovery process after a game or intense training📈🔥
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❗️Your awareness of your physical status is paramount to reduce your risk of injury, to adapt your training sessions, and to keep improving your performance.
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❗️Awareness is one of the key elements of the Matchfit Method👊🏻
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Video from @realzaragoza
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❗️A strong core (i.e. abdominal and lower back muscles)💪🏻 is fundamental to improve your efficiency during jumps, landings, accelerations, decelerations, changes of directions, and to reduce your risk of lower back injuries⚽️🏃🏻‍♂️
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Dead-bug🐞 is an exercise used to develop bracing and anti-extension capacity of your core. During this exercise, the goal is to maintain your lower back in contact with the ground while moving legs and arms, thus increasing the stress on your core💥
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Bracing correctly to avoid an extension of your core is essential to create stiffness in the body. This stiffness can optimise your transfer of forces through the ground and increase your stability during landings and changes of direction⚽️⚡️
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Different variations of this exercise exist, you can start by moving only one arm at the time and no legs, then move legs and no arms, then progress to alternating legs and arms, and ultimately you can move both legs and arms at the same time📈
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Improvements do not occur after a single workout and your mindset is fundamental to keep improving. This is why mindset is one of the keys to the Matchfit Method👊🏻⚽️
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💬 Questions | Website instant chat
⚽️ Football conditioning programmes
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#matchfit #soccervideos #soccerstyle #soccergames #soccershots #soccergoal #SoccerJerseys #SoccerTournament #soccermeme #soccerstars #soccershirt #soccerbetting #soccercake #socceracademy #soccerquotes #soccerpicks #soccershoesdig #SoccerWorld #SoccerGods #soccerskillz #soccershoestotal #soccermomlife #soccermum #soccerday #soccerproblems #soccershare #soccerbets #socceruniform #soccercoaching @easportsfifa @footyheadlines @bestgoals @soccermemes @teamfk @golazoweekly @starsoffootball @golazolive


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