You should be physically fit to play at the highest level of female soccer. You can find Europa League predictions today to help you get there. It might be worth changing your routine as it may prove difficult to achieve the desired level.
It is not as difficult as you might think. There are many benefits to changing your exercise routine. What should a female soccer player’s exercise program look like? Let’s take a look at how female soccer players stay fit.
Monday: Legs
Begin by warming up with a light jog, or a few minutes doing jumping jacks. Then do the following exercises.
- Squats: Five sets with 5 reps each for each leg
- Lunges: Five sets with 10 reps each for each leg. If you are having trouble with this exercise, do reverse lunges.
- Leg presses: Four sets of 15-20 lbs followed by two or three sets of 30 kg or 45 lbs. Start with your current body weight if you are unable to lose weight.
- Extension: Do five sets of 15-20 reps for each arm, and then alternate sides after each set. This exercise is an example: Your left arm should be extended straight up from your shoulder while keeping your elbows locked.
You should not lock your arm too high. Aim for 90 degrees so that tension is present in all parts of your body, but not ripping off. You can submit a guest post like this at our website.
Tuesday: High-Intensity Interval Training (HIIT)
HIIT is a great way to lose fat, build muscle, and increase endurance. This intense exercise combines high-intensity bursts with low-intensity activities. It is ideal for female soccer players.
This means that you will have a brief burst, followed by a longer rest period, and then another burst. Then another rest period, for maximum results, you can repeat this cycle throughout the day or week.
Wednesday: Total Body
You can perform exercises such as deadlifts, deadlifts, and squats. Depending on your level of fitness and energy, the number of sets you do will vary. If you are doing a cardio workout, rest for one minute between sets. If your goal is to complete 30 minutes of cardio before lifting any weights, you should rest for 90 seconds before beginning another set.
Thursday: Plyometrics
Plyometrics is a sport that produces a lot of force quickly. Because they require muscles to produce more force than running or jumping, they can improve speed, power, and agility.
Female soccer players look to improve their speed, agility, and endurance but who don’t enjoy running long distances often will benefit from plyometric training. For more knowledge on it, visit our website.
Friday: Strength And Power
As a female soccer player, you must develop strength, agility, balance, and coordination. Strength training is the process of strengthening your muscles to build them.
Strength training can also be called resistance training or weight lifting. Strength training can help you improve your strength and power. These are the main benefits of strength training:
- Muscle mass can be increased which will improve agility and speed.
- Increased endurance can improve cardiovascular health.
- The vertical jump can be increased by up to 10 percent
- You can avoid injuries by power training.
Saturdays & Sundays: Active Recovery
This routine is designed to help you rest your body, particularly your feet and legs. This can be done by reading, sleeping, taking a hot bath, or even watching your favorite TV show. Because IT is an activity that aids you in recovery, active recovery should be preferred to passive. Massage therapies can be included that help to relax the muscles. For more guest post like this, visit aismsocialride.it.