Why upper body training is important for footballers
As a footballer, you should train your upper body regularly to improve your tackling strength , speed and injury prevention . A strong upper body helps you to assert yourself against opponents and to remain stable on your feet. With the right exercises, you can train all the relevant muscle groups and improve your performance on the pitch.
In this article, we present the 5 most important upper body strength exercises for footballers. These exercises cover all the central muscle groups and are ideal to incorporate into your routine twice a week.
The 5 most important strength exercises for the upper body
1. Push-ups for footballers
Push-ups train your chest, shoulder and triceps muscles . Make sure you do them correctly: keep your back straight and tense your core.
👉 Recommendation: 3 sets with as many clean repetitions as possible.
2. Horizontal rowing
Find a bar to pull yourself up on, or alternatively do pull-ups. This exercise strengthens the upper back muscles , rear shoulders and biceps . It is especially important for a balanced upper body.
👉 Recommendation: 3 sets with as many repetitions as possible.
3. Front plank
The front plank (forearm support) trains your stability and the entire core . Maintain constant tension and avoid sagging your back.
👉 Recommendation: Start with 1 minute of exercise and increase gradually.
4. Side plank
When doing side planks, you specifically train your side abdominal muscles and lower back . This exercise provides stability in lateral movements and strengthens your body control.
👉 Recommendation: Start with 30 seconds per side and increase the load over time.
5. Back plank
The back plank targets the lower back and hamstring muscles (back of the thighs). This exercise balances the load of the front plank and prevents muscular imbalances.
👉 Recommendation: Start with 30 seconds of exercise and increase continuously.
Conclusion
These 5 exercises are a must if you want to strengthen your upper body as a footballer. They promote your stability, strength and performance on the pitch. Incorporate them into your weekly routine to reap the benefits in the long term.
For further training and professional support visit our website 360Football where you can book individual or private training. Complement your training with high-quality supplements from 360Football Supplements to train even more effectively and regenerate optimally.
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