It could be seen as a fun way to have a laugh with your friends however, a good kick can be a great boost to your fitness and overall health
When you think about what’s needed from playing 5 a side football, the advantages they bring are obvious. It’s time for you to slip on your boots and hit the field.
Performance for a long time
Even though a match played five-a-side is shorter than the full one hour, but it’s an excellent way to improve your fitness. Football is a sport that uses the aerobic and anaerobic systems of energy, which means you’ll burn off body fat and carbohydrates when you hit the field.
It also improves the health of your heart and is a bridge to all areas of life. Your VO2 max gets boosted and it measures the amount of oxygen you consume while working out. This is enhanced by football, however, it can also enhance your football performance.
If you’re a regular exerciser, a higher VO2 max indicates that you’ll be able to work with greater intensities, using higher weights and doing more repetitions.
A session with friends
The advantages of five-a-side extend beyond having fun with your friends. First, you’ll shed weight with the group. Researchers believe that this is because of the social interaction which is created through group exercise.
Weight loss isn’t the only aspect of health improvement that is aided by having a good workout, however. Group exercise improves your health and well-being through four main ways improving physical and mental well-being and improved emotional health.
According to an earlier UEFA study, participating in soccer helps prevent over 5,000 cases of mental health problems from increasing.
The stress levels can be decreased by about 26% when you do regular exercise in groups. That’s another reason to get involved in a an ongoing five-a-side game with your fellow players.
All-round fitness is essential
Your football performance is enhanced through exercise also. Power, speed and endurance could mean the difference between playing on the losing team or going home a winner.
The five main attributes of football can all be enhanced by judiciously selecting the right exercises.
Power: the difference in winning a tackle, outmuscling the opposition , or winning an aerial combat
A Banded Bench Press wrap bands of resistance around the end of a barbell loaded. Complete four sets of 6-8 repetitions. The lowering part of the exercise by 3 seconds of slowing down and then increase it to 1 second during the press phase.
Speed: speed is the most effective attribute of a player. You can outrun your opponent when you run on a ball that is passing through, or reverse the process, and keep pace with a speedy player.
Barbell Back Squats are as essential for improving the speed of your sprint as running itself. An article published by the Journal of Strength and Conditioning Research included participants performing one rep maximum barbell squats, while testing the 5, 10,, and 20 metres sprint times. A larger squat resulted in an increase in speed.
Endurance: maintain performance for longer , with increased fitness levels.
Tabata Cycling: This style of exercise can help bring the best players in good shape before the start of the season. It is usually done by football players using a bike using this method:
20 second sprint cycle
10 seconds of rest
Repeat 8 times.
You should practice 4 times a week.
With each Tabata exercise only taking about four minutes to complete and your weekly training time will be a mere up to sixteen minutes.
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