Powerful but agile. Fast but strong. These associations of words may seem contradictory, but in the world of football strength training , it is the rigorous descriptions of the men and women who practice this sport.

To be good, you must have more than just the ability to run like the wind. The best players in the world soccer also have the strength to withstand an opponent and the power to use their cops to their best advantage. Could you shooter later? Have a faster start to retrieve a ball and faster reactions to retrieve a deviation? That you bother to win a few centimetres at the level of your vertical relaxation for your head game? Have more solid foundations to resist the attacks of opponents and continue to play? Follow my tips from the pros to your football strength training program and, quickly, you'll be able to take the corners has the Pele or the Romario.

Until recently, few professional players ventured into the gym to improve their performance on the field. However, with the support of research, things change. Lift the cast can not only increase your football strength training, your speed and your power, but can also help to resist was a blow and reduce the risk of injury.

This is a total workout program to increase your power, your strength and your agility on the football field.

Football strength training Off-season

days	training
1	Acceleration speed: 10x70 m uphill sprints
2	Course of 30 seconds with 30 seconds of recovery jogging; a score of series.
3	Day of cardiac endurance: players play in small groups on reduced land.
4	Acceleration speed: 10x50 m races with freinateurs parachutes to increase the difficulty.
5	3 to 5x90 seconds of the race with 90 seconds of market to recover.
6	Free aerobic work day: 30 to 40 minutes of cardio to regular intensity.

Football strength training Beginning of season

days	training
1	Volume (300) work jumps on the spot. Short jumps. Jumps with bending legs. *Jitter in zigzag and lateral jumps. With resistance: 30m race with harness
2	Lateral speed and agility: reaction, start-up and support work: switch 12x30 seconds of the race with 30 seconds of jogging.
3	Circuit in the field: six different exercises at the four corners and two in each half of the field. run a workshop to another, then do 10 minutes of running a regular pace.
4	Low-volume jumps (150): as indicated in the programme of the first day (day 1) 15 racing: by varying the distances of 10 to 30 meters.
5	Lateral speed and agility: changes of directions and work supports; 5 minutes of running with 5 minutes of recovery while dribbling with the ball; 4 minutes of running with 4 minutes of recovery by making passes; 3 minutes of running 3 minutes of recovery with a partner using different flocks; 2 minutes of running with 2-minute recovery by making quick passes with a partner.
6	A match not important in the choice of players.

Football strength training During the season

days	training
1	Aerobic, steady pace. Race
2	Rest
3	Ray of speed: all kinds of short accelerations (10 to 15 m) 12 to 15 times.
4	Practice, working day important: 30/30 cardio, one minute of race.