Seven exercise options for a balanced football training week, with room for recovery and adjustments to your level.
In This Article
- Introduction: How Fitness Exercises Fit Into Football Training
- Quick-Reference: All 7 Exercises at a Glance
- Exercise 1 — Jump Squats
- Exercise 2 — Nordic Hamstring Curl
- Exercise 3 — Lateral Cone Shuffle
- Exercise 4 — Plank with Hip Dip
- Exercise 5 — Plyometric Lunges
- Exercise 6 — 90/90 Hip Stretch
- Exercise 7 — Sprint Intervals (30m)
- How to Plan Your Training Week
- FAQ
- Conclusion
How Fitness Exercises Fit Into Football Training
Consistent training can support strength, coordination and speed, but recovery is part of that process. These seven exercises are a menu for a training week, not a circuit to complete every day. Match and team-training demands count towards your total workload.
The examples below are for healthy players who can perform the basic movements comfortably. Beginners can use ordinary squats, supported lunges and a static plank before adding jumps or rotation. Youth players should learn under qualified supervision. Stop for pain and seek individual advice after injury.
What These Exercises Train
- Jumping and acceleration mechanics
- Hamstring strength
- Lateral movement and coordination
- Trunk control and balance
- Comfortable hip mobility
Quick-Reference: All 7 Exercises at a Glance
Before we break each one down, here’s your at-a-glance cheat sheet. The volumes are illustrative starting options, not daily targets. Choose exercises to fit your existing programme.
| # | Exercise | Sets × Reps | Primary Benefit |
| 1 | Jump Squats | 2 × 5 | Explosive leg power & sprint acceleration |
| 2 | Nordic Hamstring Curl | 1–2 × 3–5 assisted | Eccentric hamstring strength |
| 3 | Lateral Cone Shuffle | 2–3 × 10–15s | Agility, lateral speed & coordination |
| 4 | Plank with Hip Dip | 2 × 15–20s | Core stability & rotational control |
| 5 | Plyometric Lunges | 2 × 3–5 each leg | Quad power, balance & single-leg strength |
| 6 | 90/90 Hip Stretch | 1–2 × 20–30s each side | Comfortable hip rotation |
| 7 | Sprint Intervals (30m) | 3–4 × 20–30m | Acceleration and running mechanics |
Session length depends on your exercise selection, warm-up and recovery between efforts. Do not shorten rest to fit an arbitrary time limit.
Exercise 1 Jump Squats
|
Sets × Reps |
2 sets × 5 controlled jumps |
| Rest |
Rest until ready to repeat with good technique, often 1–2 minutes |
|
Equipment |
None — bodyweight only |
|
Primary Muscles |
Quadriceps, glutes, calves, core |
|
Football Benefit |
Sprint acceleration, jumping for headers, explosive first step |
|
Progression |
Build consistent take-off and landing technique before adding volume |
How to Do It Correctly
- Stand with your feet shoulder-width apart and your toes pointing slightly out.
- Lower into a comfortable squat depth. Keep your trunk controlled.
- Push through your feet to jump, extending your hips and knees.
- Leave the ground with both feet, arms driving upward.
- Land softly, bending your hips and knees to absorb the landing.
- Reset your balance before the next repetition. End the set when landing control deteriorates.
Why it works for football: Jump squats train the stretch-shortening cycle — the same explosive mechanism your legs use when you burst away from a defender or leap for a cross. Quality and recovery matter more than daily repetition.
Exercise 2 Nordic Hamstring Curl
|
Sets × Reps |
1–2 sets × 3–5 assisted reps, if technically ready |
|
Rest |
90 seconds — this is demanding |
| Equipment |
A capable partner or secure purpose-built ankle support; padded knee surface |
|
Primary Muscles |
Hamstrings (eccentric emphasis), glutes |
| Football Benefit |
Loads the hamstrings during controlled lengthening |
|
Progression |
Add a resistance band for assistance; progress to unassisted over weeks |
How to Do It Correctly
- Kneel on a soft surface. Have a partner hold your ankles, or secure them under something stable.
- Keeping your body straight from knee to shoulder, slowly lower your torso toward the floor.
- Control the descent as long as possible — aim for 3–4 seconds down.
- Use your hands to catch yourself at the bottom, then push back up.
- Use your arms and assistance to reset; do not force an unassisted return.
- Keep the lowering phase controlled and use a shorter range when needed.
Why it is useful: The Nordic curl challenges the hamstrings while they lengthen. It is demanding and can cause soreness when introduced too quickly; start with assistance and low volume under appropriate guidance. It cannot guarantee that an individual will avoid injury.
Exercise 3 Lateral Cone Shuffle
|
Sets × Duration |
2–3 sets × 10–15 seconds, controlled pace |
|
Rest |
30 seconds between sets |
|
Equipment |
4–6 cones or any ground markers |
|
Primary Muscles |
Glutes, hip abductors, calves, fast-twitch fibres |
|
Football Benefit |
Defensive positioning, tracking runners, beat press traps |
|
Progression |
Add a reactive element — partner calls direction as you shuffle |
How to Do It Correctly
- Set up 4–6 cones in a straight line, 1 metre apart.
- Start in an athletic stance — knees bent, weight on balls of feet, hips low.
- Shuffle laterally, touching each cone with the nearest hand before changing direction.
- Keep a comfortable athletic stance and change direction under control.
- Drive off the outside foot to reverse direction — don’t cross your feet.
- Keep your head up and eyes forward, as you would when tracking an attacker.
Football application: Lateral shuffles practise controlled movement relevant to defensive positioning. Add a partner cue when basic footwork is comfortable; a planned cone drill alone does not train every decision required in a match.
Exercise 4 Plank with Hip Dip
|
Sets × Duration |
2 sets × 15–20 seconds; static plank if needed |
|
Rest |
30 seconds between sets |
|
Equipment |
Yoga mat or firm surface |
|
Primary Muscles |
Transverse abdominis, obliques, lower back, shoulders |
|
Football Benefit |
Body balance in aerial duels, shielding ability, shooting power |
|
Progression |
Increase duration only while maintaining trunk control and normal breathing |
How to Do It Correctly
- Get into a forearm plank: elbows under shoulders, body in a straight line from heel to head.
- Engage your core — imagine bracing for a punch to the stomach.
- Slowly rotate your hips to the right, using a small comfortable range.
- Return to centre and repeat on the left. That’s one rep.
- Control each dip — no dropping or swinging. Make the obliques work.
- Keep breathing rhythmically throughout. Don’t hold your breath.
The football connection: This variation challenges trunk control during rotation. A static plank is a useful alternative when the dip causes discomfort or loss of position. See our core exercises for football players for other options.
Exercise 5 Plyometric Lunges
|
Sets × Reps |
2 sets × 3–5 reps each leg; use ordinary lunges first |
|
Rest |
60 seconds between sets |
|
Equipment |
None — bodyweight only |
|
Primary Muscles |
Quadriceps, glutes, hamstrings, hip flexors, calves |
|
Football Benefit |
Shooting power, landing stability, change-of-direction strength |
|
Progression |
Master bodyweight split squats and controlled landings before progressing |
How to Do It Correctly
- Start in a split-stance lunge — one foot forward, back knee hovering above the floor.
- Explode upward from both legs, driving arms for momentum.
- Switch legs mid-air, landing softly in the opposite split-stance.
- Absorb the landing and reset before repeating.
- Land with knee tracking over toes, not caving inward.
- Keep your trunk controlled and your knee aligned with your foot.
Why it is useful: Split-stance jumps practise force production and controlled landing. They are an advanced option, not a requirement for every player. Ordinary lunges or split squats are suitable alternatives while building technique.
Exercise 6 90/90 Hip Stretch
|
Sets × Duration |
1–2 comfortable holds × 20–30 seconds each side |
|
Rest |
Transition is the rest |
|
Equipment |
Yoga mat |
|
Primary Muscles |
Hip external rotators, hip flexors, glutes, groin |
|
Football Benefit |
Practises comfortable hip rotation; does not guarantee injury prevention |
|
Progression |
Add a forward fold over the front leg to deepen the stretch |
How to Do It Correctly
- Sit on the floor with both legs bent at 90 degrees — front shin parallel to your torso, back shin perpendicular.
- Support yourself with your hands or a folded towel if needed. Do not force your knees flat.
- Sit tall — resist the urge to round your lower back.
- Hold the position and breathe deeply. With each exhale, allow your hips to sink slightly lower.
- After a comfortable hold, switch the front and back legs.
- Never force it. Hip mobility improves gradually over weeks, not days.
When to use it: A gentle 90/90 hold can be included in a separate mobility session or after training if comfortable. It is optional on rest days. Persistent hip or groin pain needs individual assessment, not a deeper stretch.
Exercise 7 Sprint Intervals (30m)
|
Sets |
3–4 × 20–30 metres, building speed gradually |
|
Rest |
Walk back and allow full recovery, often 2–3 minutes or longer for fast efforts |
|
Equipment |
A clear, level running lane plus ample space to slow down safely; 2 cones |
|
Primary Muscles |
Fast-twitch fibres, hip flexors, glutes, hamstrings, calves |
|
Football Benefit |
Acceleration and high-speed running practice |
|
Progression |
Progress speed or distance gradually with a coach; avoid adding both at once |
How to Do It Correctly
- Mark out 30 metres clearly. Set a starting line.
- Start from a staggered athletic stance — not a sprinter’s blocks position (this is football, not athletics).
- Drive hard with both arms from the start, leaning forward in the first 5–10 metres.
- Accelerate smoothly through the distance, then decelerate gradually in the clear run-out area.
- Walk — don’t jog — back to the start. Full recovery is essential for quality.
- Build intensity progressively. If technique or speed deteriorates, add rest or end the session.
Training purpose: Short accelerations develop a different quality from easy running. Neither replaces the other. Practise faster efforts when fresh, following a progressive warm-up, and allow enough recovery to maintain technique.
How to Plan Your Training Week
Choose a few exercises to complement your football sessions. Do not add all seven to an already demanding team programme. Discuss extra work with your coach, especially during a busy match week.
| Session type | Example approach |
|---|---|
| Strength and movement | After warming up, select a suitable lunge or squat variation, assisted Nordic curls if ready, and a plank variation. Allow recovery before another demanding leg session. |
| Speed and coordination | Progressive warm-up, a small number of fresh accelerations and controlled lateral shuffles. A few jumps may be included if workload and technique allow. |
| Recovery | Rest or easy movement according to fatigue. Gentle mobility is optional. Sprints are not a cool-down. |
The American Academy of Pediatrics guidance on youth strength training emphasises supervision, technique and gradual progression. Our home football training plan can help organise ball work alongside physical training.
FAQ: Your Football Fitness Questions Answered
Can I do all seven exercises every day?
No. Jumps, Nordic curls and fast running impose meaningful demands and need recovery. Frequency depends on age, experience, matches, team training and symptoms. Comfortable light mobility can be used more often, but rest days do not need to become extra workouts.
How long before I notice results?
There is no guaranteed timetable. Track movement quality and appropriate performance measures over time, using comparable conditions. Progress depends on training history, recovery and the programme as a whole.
Are these suitable for youth footballers?
Some can be adapted, but this is not a universal youth prescription. A qualified coach should choose variations and loads for the child’s development and ability. Start with movement control before advanced jumps, Nordic curls or high-speed work.
Can I train at home without equipment?
Several exercises use bodyweight and a mat. Nordic curls need safe ankle support, and shuffles need a clear area. Sprints require a suitable outdoor lane and enough room to slow down; a cramped indoor space is unsuitable.
Should I do them before or after football training?
Coordinate extra work with your coach. Fast running and jumps generally need freshness and a proper warm-up; fatiguing strength work should not compromise the main session or match preparation. Avoid treating this entire list as a warm-up.
Conclusion: Build a Sustainable Training Routine
Use these exercises as options, not daily obligations. Start with movements you can control, progress gradually and leave room for football practice and recovery. Difficulty alone does not diagnose an injury risk or prove that an exercise is right for you.
This guide provides general training information. It does not replace individual coaching or medical advice for pain, injury or a health condition.
Fit individual exercises into a wider schedule using our weekly football fitness plan. The training attendance tracker helps record sessions completed, but attendance alone does not indicate training quality or readiness to increase the workload.
Measure your acceleration baseline and monitor explosive running gains using the Football Sprint Speed Calculator.
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