Advice by Sport
1) Decathlon’s football agility ladder features a portable design and helps to improve leg and hip flexibility.
- It’s also great for increasing your heart rate before returning to the pitch after half-time.
- It can be used to perform a number of different drills, including forwards sprints, single leg hops or sideways shuffles, and can be combined with a shot on goal.
- Each drill helps to train a different skill. Although speed is important, maintaining a good posture is even more critical to achieving your best performance.
2) Featuring an adjustable height, Decathlon’s speed hurdles are another great way to improve your football skills.
- For example: to improve your dribbling skills, you can dribble a football back and forth between the hurdles for a set time (e.g. 60 seconds).
- To increase the difficulty, look ahead (avoid looking at the ball).
3) The speed hurdles can also be used in combination with markers.
- For example: by jumping from one side to the other in order to strengthen the quad muscles.
- If this is too easy, you can try hopping. Whichever exercises you do, always remember to ensure that both feet are evenly trained (don’t neglect your weaker foot).
In addition to the usual stretching exercises, it’s also a good idea to introduce dynamic stretching to your pre-match warm-ups in order to activate the muscles and boost your performance on the pitch.
Remember: After the final whistle, do some dynamic stretching exercises before going home.
- Improve your performance and prevent injury, listen to your body and focus on stretching fatigued muscles!