Evening Training Routine For Football Players

Evening training or morning training? People always get confused about what is the right time to work out. Both have their pros and cons. Today we will be talking about the pros of the evening routine and which are the best evening training routine for football players?

Why does an evening training routine is better for a football player?

Working out in the evening can make training more efficient and help to improve performance because working out in the evening consumes less oxygen as compared to the morning. Less oxygen consumption results, in less energy use, for the same intensity of exercise.

Another perk that the evening training routine has over the morning workout is your body temperature. You have a cold, just-rolled-out-of-bed body, in the morning that leaves muscles stiff, inefficient, and susceptible to sprain. And in the evening your muscle strength, flexibility, and endurance may peak.

Another perk of training in the evening is that you may get more deep, restorative sleep, and get into the stage of sleep. Better sleep is beneficial and can enhance your performance.

Evening training routine of football players

Here are the 7 basic exercises that help you improve your performance on the football field and give you quick recovery between practices and games.

1. Box Blast

Box blast is an exercise that helps you to enhance the power and strength of the lower body. Besides the lower body, the box blast also requires the strong engagement of the core, which turns this exercise into a full-body exercise. Box blast helps to become faster, stronger, and more powerful in the field.

2. Lateral Bound

Lateral Bound exercise is basically for the athletes who play on the field like a football player. Lateral movements help you improve your strength, stability, and coordination, it also reduces the risk of injuries by enhancing balance and proprioception through the whole body. Lateral Bound is one of the easiest and effective ways for a football player to generate and increase power.

3. Base Rotation

Base Rotation exercise has several benefits. It helps to increase flexibility and range of motion. Decrease risk of injury. Helps you to get relief from back tension. Improve performance and stability. Importance of exercises to help maintain the optimal function of these muscles. Base Rotation can help improve strength, function, and mobility.

4. Drill Hurdle

3-drill hurdle falls under the plyometric training that is performed for power development and flexibility. This exercise requires a lot of muscle activity and coordination between muscles like hips, arms, legs, and stomach. Thus, it makes the muscles elastic and contractile for better performance. The 3-drill hurdle is helpful for your physical as well as mental health. This exercise promotes brain function.

5. Burpee pull-ups

Burpee pull-ups are Cristiano Ronaldo’s favorite exercise. Ronaldo does 10-15 reps of burpee pull-ups at least once a week. Burpee is a full-strength exercise. While doing burpee pull-ups you’ll be working on your arms, chest, quads, glutes, hamstrings, and abs. They can also help increase endurance. You can never get bored while doing this exercise because burpee is a fast-paced and dynamic exercise.

6. Medicine ball push-up

Medicine ball push-up works on chest and shoulder. This exercise helps you to activates your core muscles. They help you on building muscles. This exercise also increases your power and explosiveness. Some exercises may require complex technical skills and could pose a safety risk but medicine ball push-up are easy to perform and risk-free if you’re a beginner.

7. Single-leg Squat

Single leg squat is an exercise that helpful for everyone but especially for football players because they require proper control and stability. Not only legs it work on the entire body. This exercise requires no equipment you can do it from anywhere, anytime.

Conclusion

So which is the better time to exercise — morning or evening?

It depends on your goals. Football players prefer evening training because that gave them a competitive edge. The most important thing is doing it. It doesn’t matter at what time you’re doing exercise.

There’s a famous quote But the most important thing — as a well-known athletic shoe company used to say in its advertising — is to just do it, regardless of when. “The ‘do something’ message is far more important than the ‘do something at a specific time of the day’ message”.

Topic covered in this article: