The Impact of Functional Training in Professional Football

Professional football is a sport that requires a unique combination of strength, endurance, agility and coordination. In recent years, more and more high-level football players have integrated functional training in their training programs to improve their performance on the field. In this article, we will explore the role of functional training in professional football, its benefits, its history, the basics and the types of training used by some of the best Italian and European players.

Benefits of Functional Training in Football

Functional training offers a number of specific benefits for professional football players. These include:

• Improving functional strength to face physical combat on the field.
• Increased endurance to sustain intense efforts throughout the entire game.
• Improved agility and mobility to move quickly and accurately.
• Development of balance and coordination to perform technical movements with precision.
• Injury prevention improving joint stability and correction of muscle dysfunctions.

History of Functional Training in Football

The use of functional training in professional football has emerged in recent decades with the advancement of knowledge in the field of athletic preparation. Coaches and athletic trainers recognized the importance of functional body training, replicating the movements and situations players experience during matches.

Basics of Functional Training

Functional training is based on the idea of training the body to perform functional and natural movements that occur in everyday life and sports. Functional exercises often involve body weight or tools such as medicine balls, kettlebell, TRX and resistance bands. These exercises aim to involve multiple muscle groups simultaneously, thus improving the functionality of the body as a whole.

Types of Functional Training

• Strength training: Includes exercises such as squats, lunges, push-ups and weight lifting to develop muscle strength.
• Endurance training: Involves high intensity circuits that combine strength and cardio exercises to improve endurance and aerobic capacity.
• Agility and speed training: Incorporates exercises that aim to improve agility, responsiveness and speed of movement through obstacle courses, sprints and changes of direction.
• Balance and stability training: Includes exercises that improve balance and stability through the use of unstable surfaces such as bosu and fitball, as well as stabilization core exercises.

Replicate workouts with KingsBox equipment

To replicate typical workouts using KingsBox equipment, you can focus on other functional training modes. Here’s how you can do it:

1. 1. Selection of Tools:
      • Use free weights such as barbells, dumbbells and kettlebells for weight lifting exercises.
      • Incorporates functional tools such as medicine balls, resistance bands and cables for endurance and stabilization exercises.
      • Use obstacle cones for agility and speed exercises.
   2. Training Routine Development:
      • Structure your routine to include a variety of strength, endurance, agility and stability exercises.
      • Organize your training program according to the days dedicated to specific muscle groups or training goals.
      • Integrates high intensity circuits to improve endurance and cardiovascular capacity.
      • Incorporates exercises that simulate movements and situations typical of a football match.
   3. Examples of Exercises:
      • Strength: Squats with barbell, lunges with dumbbells, deadlifts with kettlebell.
      • Resistance: Circuits that include exercises with medicine balls, resistance bands and free weights.
      • Agility and Speed: High intensity sprints, exercises to change direction with obstacle cones.
   4. Progression and Adaptation:
      • Gradually increase the intensity and volume of your workout as you improve your skills.
      • Customize exercises and routines according to your specific goals and needs.

 

Required KingsBox equipment

Dumbbells

Dumbbells are an indispensable tool for crosstraining, allowing you to vary the intensity of the exercises and adapt them to your specific needs. With a simple weight adjustment, you can switch from strength exercises to endurance exercises without having to change equipment.

Kettlebell

The Kettlebell is a versatile equipment that offers a wide range of cross training exercises. With dynamic movements such as swing and snatch, the kettlebell allows you to improve strength, endurance and flexibility effectively and efficiently.

Box plyometrico

The plyometric box is a great tool to develop power and explosiveness through exercises such as box jumps and step-ups. Its robust and durable shape makes it ideal for high intensity workouts involving jumps and rapid movements.

Jump rope

The skipping rope is a simple but highly effective cross training equipment, ideal for improving cardiovascular endurance, coordination and speed. It is suitable for all fitness levels and can be used almost anywhere.

Balance bar

The barbell bar or the Olympic bar are essential for weight lifting exercises such as squat, deadlift and bench press. They are versatile tools that allow you to work on a wide range of muscle groups, including legs, back, chest and shoulders.

Pull bar

The chin-up bar is a simple but effective equipment for training the upper body, especially the muscles of the back, shoulders and arms. It can be used to perform a variety of traction exercises involving different muscle groups.

Medicine ball

The medicine ball is a versatile equipment that can be used to improve core strength, power and stability. It can be thrown, grabbed, lifted and pushed in a variety of ways to train different muscle groups.

Slam Ball

Slam ball is a dynamic equipment that can be used to develop strength, power and endurance through explosive movements. It is ideal for slam and floor throwing exercises.

Conclusions

Functional training has proven to be an essential component in the training regime of professional footballers, offering a number of benefits that help improve their performance on the field. With a focus on functional training, players continue to achieve outstanding results and reach maximum athletic potential in high-level football.