Strength and conditioning are vital for improving your overall performance and reducing the risk of injury. Begin with a warm-up of 5 minutes of jogging, followed by 10 dynamic stretches, such as lunges, high knees, and arm swings. This prepares your body for more intense exercises and increases flexibility.
For strength, incorporate bodyweight exercises like squats, push-ups, and planks. Perform 3 sets of 12 squats, ensuring proper form by keeping your knees aligned with your toes. Do 3 sets of 15 push-ups, focusing on core stability, and hold a plank position for 60 seconds, repeating it 3 times. To build explosive power, add plyometric exercises like box jumps and lateral bounds. Complete 3 sets of 10 box jumps, using a platform of 30-50 cm in height, and perform 12 lateral bounds per set to improve side-to-side agility.
End your session with conditioning drills. Shuttle runs are excellent for building endurance and speed. Set up 3 markers at 5, 10, and 15 meters, and sprint to each one and back, completing 10 repetitions. Cool down with 5-10 minutes of static stretches, holding each stretch for 30-40 seconds to relax your muscles and prevent soreness. Dedicate 3 days a week to this routine, and within 4 weeks, you’ll notice significant improvements in your strength, stamina, and agility on the field.