the locker room

Football Fitness
will be able to implement an individualised program thats designed for your long-term benefit.
the BiG BanG exercises

Getting the foundation right

technique and skill should be the basis of any players game, but strength plays a vital role in giving the skilled player a chance to shine in the physically demanding modern game. football-focused personal trainer fernando solis gives us a few clues about how to develop those elements.
Melbourne-based personal trainer Fernando Solis specialises in football skills coaching and conditioning. For more, go to: fitnessgoal.net.au

eveloping a professional footballer requires the application of a specific strength and conditioning program to complement the years of technical training. Elite level competition demands a wellprepared athlete with the strength to withstand intense physical contact in the 1v1 battles the modern game is not for the fainthearted. Physicality and brute strength should not be the basis of any players game, but a well-balanced strength-training program is a vital part of todays footballing equation. Spending time maximising technique should always be the first priority. Young players must invest time in refining skills. Strength and power comes at the latter stages of adolescence. Investing extra training time and effectively improving athleticism means having an understanding of key concepts right from the start. Lets begin with the seven primal movement patterns: 1. Squat 2. Lunge 3. Bend 4. Push 5. Pull

6. Rotation 7. Gait walk, run or jog These seven movements comprise the basic multi-joint, compound movements that are fundamental to all movement and represent patterns that humans have been doing since primal times in a 3D, unsupported, unstable environment. A complete program for a football player must contain all the primal movement patterns, but pay particular attention to three key areas: 1. Legs 2. Hips 3. Core
GettinG it riGht from the start

and having a steady rate of muscle hypertrophy will reduce the risk of injury and accelerate the recovery time of soft tissue injuries. No matter your age or previous experience in the gym, you should have your technique and basic foundation work assessed by a professional strength and conditioning coach, who then

The squat and lunge are two fundamental leg exercises that if properly executed will improve all aspects of your performance. This month we will concentrate on the squat.
Power squat

1) Knee position avoid driving the knee over the foot. 2) Torso position parallel to tibia

at bottom of squat and neutral spine must be maintained throughout movement. 3) Hip position at the bottom of the squat. Aim to have thighs parallel to the floor. Lower back, core and hip flexor strength to stabilise hip and upper body. This will ensure correct hip position for powerful drive out of squat. 4) Coming out of the squat Its important to keep feet flat and drive the hip forward and up by driving through the heels. This allows the gluteal, quadriceps, hamstrings and adductors to

Whats appropriate?

Adolescent bones develop through epiphysial plates at the ends of the bone. Inappropriate training loads before the full calcification process is complete can potentially lead to a fracture through the growth plate or to premature tendon and soft tissue trauma. Young footballers can start light resistance (mainly body weight) strength and technique based training from the age of 13 to 15. Intensity can be increased from the age of 16-17. Proper assessment and supervised training for all youth players by a qualified conditioning coach is a MUST.

work together. These muscles are synergists and must be recruited simultaneously. Finish the squat by squeezing the gluteals at the top (standing position.

correct position

a true pro

Javier Zanetti (note Zanettis leg muscles) has played about 850 professional matches including 140 for Argentina. He is an example of true pro that works hard off the pitch and has looked after his body for a long distinguished career. The 37-year-old set the Inter Milan club record for 137 consecutive matches.

Go easy on the Machines

They do have a place in your strength training development but functional exercises primarily performed on your feet should be the basis of your exercise selection. Legs must be predominately trained in conjunction with the hips and excessive work on machines will be counter productive to performance and restrict the development of functional strength and pelvic stability.

Your primary aim is performance not hypertrophy. Hypertrophy is the increase in the volume of muscle tissue due to the enlargement of the tissue cells. Hypertrophy needs to be monitored, as excessive weight gain can be detrimental to the desired body composition for football. Keeping this in mind, the first priority is to focus on developing a sound foundation by refining technique, developing flexibility and range of motion to gain maximum stability for future loading that will enable the development of strength, power and explosiveness. Neuromuscular facilitation and enhancing co-ordination (heightening the communication between the brain and muscles) through efficient motor recruitment patterns is most important. This takes precedence over rushing into lifting heavy weights. Developing correct training habits

Refer to coaching points 1-3 above

Refer to coaching point 4 above

An overhead squat using a wooden rod will increase the level of difficulty...

...further testing back strength, shoulder girdle stability and flexibility through the torso.

WronG position

Movement pattern issues and/or muscle and fascia tissue tightness may cause your squats to look like those below. If so, consult a physical therapist or qualified conditioning coach to assess and correct.

Valgus of the knee and/or overpronation of the knees

Rotation of the body

Asymmetrical appearance

Rounded out lower back

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