Football training – what does it look like?

Player training must have several stages, the aim of which is to develop skills on many levels. As viewers, we think that the player is just running and kicking the ball, when in fact it’s a very difficult sport that requires the athlete to be smart and reflexive. Player training must include running, jumping and dodging. They are extremely important because without them the player cannot play well and score goals for the team.


Each workout must be preceded by a proper warm-up, which has the elements of proper training and is designed to warm up the whole body and prepare them for the exercise. Above all, it consists of vigorous arms and legs movements, which are the most important, and the player should spend the most time on them. Equally important are the hip movements, fast jumps and jumping from foot to foot. The tendons tend to heat up and the muscles get used to movement. During the warm-up you can also do an exercise from the actual training; it’s about running sideways, with hands on the hips or raised on the sides, so that the right leg passes before the left leg and vice versa. Such a course allows increasing the concentration of players and significantly increases the balance and coordination of movement. During the warm-up, various types of crunches and trots are often performed. Also, the rear thigh muscles are extended, which are characterized by exceptional susceptibility to injuries. The players grab one foot and pull it up as close as possible to the back. This element is also part of the mandatory stretching after the workout.

Actual training

It consists of elements that may appear during the game on the pitch. The training aims to increase the strength and reflexes of the players. It provides, e.g. a run between the bollards, sprinting, a sudden stop at the designated place and a change in the direction of the sprint. All these elements are designed to increase the speed and agility of the players. Football is full of situations where an express reaction is necessary, consisting in reaching a designated place. For this reason, training is also based on cardio exercises, known as aerobic exercises, which aim is to ensure proper fitness of the players.

Player training also includes jumps, bounces and improvement of headers. Quick jumps over the bollards allow you to strengthen your leg muscles, but also to significantly improve your endurance. A very important part of each training are also slides after the ball and an exercise to pick up the ball from competitors of the opposing team. Let’s also not forget about aiming to score goals. All these elements are designed to improve the overall condition, as well as to exercise behaviours often occurring on the pitch during the match.


Despite the fact that training is the major part of the player’s success, an appropriate and balanced diet and supplementation also play an important role. The combination of all these factors will help develop the player’s full capabilities. It’s extremely important to take BCAA amino acids – complex amino acids that can be consumed with meals, but there are far too few of them in foods to induce the desired effect in the body. This supplement significantly improves muscle endurance, which undoubtedly plays a special role in players work. Also due to the fact that they perform regular and intense workouts, BCAA amino acids can protect muscles against catabolism (breakdown of fibres), which can cause a sharp reduction in their strength, and thus – a decrease in the player’s sporting abilities. This preparation also affects the transport of oxygen to the muscles, which enables faster and more effective access of essential nutrients to the body, needed to develop and increase the strength of muscle tissue.

One of the most commonly used supplements by players is also guarana, which is a much healthier source of caffeine than coffee. Its task is to stimulate the central nervous system. It’s worth noting that at the same time (in contrast to the action of popular coffee) does not cause a sharp increase in blood pressure – but a gradual – which is an extremely important factor for training athletes. Increasing pressure helps provide more nutrients to the muscles, improves concentration, which in turn improves reflexes on the pitch. This affects the improvement of the player’s reflexes, thanks to which they can quickly pick up the ball or react in a crisis situation.


Both supplements are approved by the Federation and can be used together with a varied and healthy diet.