Coach Chris’ Top 5 tips for training at home
With the pandemic still ongoing, we hope that you are still doing your part by staying at home! That doesn’t mean football training has to stop, however. Here are Coach Chris’ 5 top tips on how you can still train effectively at home.
1. Bring the right mentality in before starting your training
It is very important to bring that A-mind out when starting your training. Why are you working out for? How big is your “Why”? How badly do you want to reach that goal?
Are you working out to improve your ball manipulation? Did you want to practice your technique because you are aiming for competitive football? Do you want to be the next Ronaldo, and are looking to mirror his skills on the pitch?
Have those set in before you start, and you’ll definitely have a great workout. Nothing is a chore if you set your mind to it.
2. Work more with your weaknesses and not your strength
This period provides one of the best opportunities to improve the things that you have been lacking, given the extra time that you now have.
Areas that you can work on are mostly the technical, physical and physiological aspects. Don’t be afraid to go back to basics now, and remember: repetition is key. Practice makes permanent!
3. Thorough warm up to reduce risk of injury
Since you’re working out at your own pace, be sure to give some emphasis to your warm-up sessions.
A basic warm up should last between 5 and 10 minutes. This ensures you’re properly stretched and lowers your chance of pulling any muscles or injuring yourself during training (this should be applied not just during this time, but all the time when you train).
Your extensive warm-up session should cover your major muscle groups, such as calves, quads, hamstrings and glutes.
Try to remember this point, your muscles will thank you later!
4. Always include SAQ after warming up
What is SAQ, you ask?
SAQ stands for Speed, Agility and Quickness. This part of your training session focuses on movements that happen in football, such as your jumping, shuffles, hops, quick feet, and so on. Make sure you do this right after your warm-up session.
There are tonnes of SAQ drills that can be found, and better if you remember what your coach has taught you! You should always work out in 10–15 second sets, with a 30–45 second rest period in between each set.
I recommend that you do at least 3 sets for an effective session!
5. Progression – make it more difficult for yourself weekly
This is the most important one! You should never be comfortable with just a single pace. Always challenge yourself. This is what makes a great player stand out from the rest.
Challenging yourself does not mean having different workouts every week. You can still stick with the same session that you have set yourself, but you should increase the difficulty, by adding more reps or sets every week. Don’t forget to do it gradually, though, Rome was not built in a day, and neither is your path to greatness!
There you have it – 5 tips from Coach Chris to help you get on with your at-home training sessions! We hope you still keep on training from home, and we’re positive that we’ll see you soon.
No clue what to work on, or train? Join our Little League Live Zoom Training Sessions every weekend!
Want new skills to impress your friends with? Here’s some you can do, courtesy of your coaches in our Daily Skills videos!