Most of the world has been under lockdown for a couple of months now. Some of us who were training and playing regularly had been restricted to train on our own.
Now that the new football session is resuming in many parts of the world, getting back to training and playing regularly can be quite challenging. But if you dig down a bit deeper you will realize how it can be done safely and easily.
In this post, we will discuss ways you can come back faster and stronger without risking injury.
Ease into your workouts
Most of the injuries occur when one is inactive for a long period either due to injuries or some other reason like lockdown and starts training again with full intensity.
Your first and most important objective should be to train with low intensity and work on some basic movements consistently in the first few days of the training.
Build some basic strength and then apply progressive overload to improve.
Do include both football-specific drills and strength training in your workout routine.
Make a Structured Training Programme
It is always better to have a training program before your workouts so that you know what should be done to achieve your desired result. It is the same as using google maps or some other navigation system in your car so that you know the route to reach your destination.
Plan the first few weeks of light football training sessions along with some gym workouts and a recovery routine. After the first few weeks of the light training session increase the frequency and difficulty of training.
If you want a custom training programme designed especially for you drop us a mail at contact@thefootballfit.com
Decrease the Total Volume of Training
As already mentioned above you should start with low-intensity training. This also means that you should decrease the total volume of training i.e. include fewer exercises or lower repetitions.
This helps you to reach your previous levels of fitness at a faster pace and also prevents any kind of muscle injury as it gives you time to adapt to the increased level of stress on the body.
We do not want you to overtrain in the initial days as it will do more bad than good.
Include Recovery Routine
Recovering your muscles from the suddenly increased trauma helps you to give your best in training and matches and prevent any kind of injury.
Proper nutrition along with 8-9 hours of sleep every night helps to accelerate recovery.
Read more about Recovery Routines used by footballers to recover from a match.
Warmup and Cooldown
Make sure to warm up before training. A good warmup routine is 10-15 minutes long that includes dynamic movements to increase the temperature of the body and improve the blood flow to the muscles. Most injuries occur if a player is not properly warmed up.
Cooldown is also important as it brings down your heart rate to normal. A good cooldown consists of low-intensity movements and stretches. It also prevents stiffness in muscles just after working out.
If you follow the advice mentioned above you will be able to prepare for your next season safely without risking injury. If you have any queries you can email us at contact@thefootballfit.com
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