Agility in Football
Agility is the secret key to your next level in soccer! Flexible players not only have control over their bodies, but can also perfect their technique and exploit any game situation in a split second. Imagine being able to turn at lightning speed, play the ball with precision, and avoid any injury – that's what agility allows you to do. What was once neglected is now a must – the difference between an average player and a truly top performer.
Do you want to be explosively fast and unstoppable on the field? Then make agility your strength and increase your responsiveness on the pitch. Schedule your free initial consultation and start training now that will give you the edge every opponent fears!
Importance of Agility in Football
✓ Improved technique: Good mobility enables clean and efficient execution of technical moves such as shots, passes and dribbling. Agile players can use larger angles to play or shoot the ball.
✓ Injury prevention: A flexible muscle and tendon system is more resistant to sudden stress. Flexibility training reduces the risk of muscle strains and other injuries.
✓ Speed and agility: Agility improves the ability to move quickly and precisely. Greater flexibility in the hips, knees and ankles supports changes of direction and sprint speed.
✓ Efficient movement sequences: Improved mobility makes movements smoother and requires less energy, which leads to better endurance.
Training methods to improve different types of mobility
Dynamic stretching
The ability to move joints over a large range of motion during active movements, such as shooting or crossing.
✓ Goal: Improve dynamic mobility before training.
✓ Example: Leg swings (forward and sideways), 3x 10 repetitions per leg.
Static stretching
The ability to hold joints in a certain position.
✓ Goal: Increase static flexibility after training.
✓ Example: Forward bends (hamstring stretch), 3x 30 seconds per leg.
PNF stretching (Proprioceptive Neuromuscular Facilitation)
A stretching technique in which mobility is improved through alternating contraction and relaxation of the muscles.
✓ Goal: Improve passive mobility through contraction and relaxation.
✓ Example: Stretch your thigh muscles with a partner, 3x 10 seconds of tension, followed by 10 seconds of relaxation.
yoga
A training method that improves flexibility, balance and strength through controlled breathing and flowing movements.
✓ Goal: Whole-body mobility and balance.
✓ Example: Sun Salutation series, 5 minutes daily.
✓ Example of a single Sun Salutation series:
Mountain Pose (Tadasana): Stand upright and breathe deeply.
Raising arms (Urdhva Hastasana): Stretch your arms up, inhale.
Forward Bend (Uttanasana): Bend forward as you exhale.
Plank position: Step or jump into the push-up position.
Cobra (Bhujangasana): Lower the body, inhale and raise the upper body.
Downward-facing dog (Adho Mukha Svanasana): Push your buttocks up as you exhale.
Forward Bend (Uttanasana): Jump or step forward, exhale.
Raising your arms (Urdhva Hastasana): Stretch upwards, inhale.
Mountain Pose (Tadasana): Lower the arms and end the series.
mobility exercises
Targeted movements aimed at increasing joint mobility and promoting joint health.
✓ Goal: Improve joint mobility and prevent injuries.
✓ Example: Hip circles and shoulder circles, 3x 10 repetitions per joint.
Example training plan for agility in football
Week 1-2: Focus on dynamic and static stretching
✓ Monday: 5x leg swings (10 repetitions per leg)
✓ Wednesday: 3x forward bends (30 seconds per leg)
✓ Friday: 3x 30 seconds hip circles and shoulder circles
Week 3-4: Focus on PNF and Yoga
✓ Monday: PNF stretching of the thigh muscles (3x 10 seconds tension, 10 seconds relaxation)
✓ Wednesday: Yoga Sun Salutation (5 minutes)
✓ Friday: PNF stretching of the calf muscles (3x 10 seconds tension, 10 seconds relaxation)
Week 5-6: Combination of mobility and stretching exercises
✓ Monday: 5x leg swings (10 repetitions per leg) + 3x hip circles
✓ Wednesday: 3x 30 seconds static stretching for the thighs
✓ Friday: Yoga sun salutation (5 minutes) + mobility exercises for the shoulders
This plan can be adapted depending on your playing level and individual goals to optimally increase mobility.
