With Christmas swiftly approaching and the cold nipping at our heels, maintaining a fitness routine can be a hefty challenge. But it appears that the realm of football may hold the key to staying active during these frosty months.
Steve Clark, head of development at Progressive Sports North Glos, shared a handful of football-inspired exercises to keep the winter blues at bay.
According to Clark, integrating football drills into your winter fitness regimen can not only bring a slice of fun to your workouts but also ensure you stay on top of your fitness game. He lays down five exercises that embody the essence of football training while targeting various muscle groups.
Plank – football touches
The conventional plank is a core-strengthening staple. Clark recommends spicing it up by placing a football ahead and touching it alternately with each hand during the plank. This not only intensifies the core engagement but also incorporates a coordination challenge. For individuals with limited mobility or beginners, a modified kneeling plank version is suggested.
Cardio boost with football toe taps
Football toe taps are an excellent cardiovascular exercise that also hones balance and coordination, essential traits for footballers that are beneficial for everyone. This exercise is friendly for all ages, making it a universal choice for a family workout routine.
Sprint into fitness with shuttle runs
Shuttle runs are known for testing and improving cardiovascular fitness. Their adaptable nature in terms of length makes them a suitable choice for individuals at different fitness levels, allowing a gradual buildup of stamina and speed over time.
Full-body challenge with burpees
The notorious burpee is known for its demanding nature, targeting arms, legs, and core all in one go. Although challenging, the rewards reaped are worth the effort, says Clark. For those with restricted mobility, alternatives like squat jumps or star jumps are recommended, which still provide a robust workout, albeit at a slightly less intense level.
Single-leg squats
Single-leg squats are preferred by footballers for the strength they lend to the legs, particularly the hamstrings. They also aid in enhancing balance, a crucial aspect of agility on the field. If the single-leg version proves challenging, traditional bodyweight squats are a reliable alternative, albeit at a gentler pace.
These football-inspired workouts, curated by Steve Clark, present a unique and enjoyable avenue to keep the chill at bay and maintain an active lifestyle during the winter months. So, why not give this football-fused workout regime a try and kick your way to fitness this winter?
