Health and Fitness Forum

I summon Yuvi here to tell me what exercises i can do to get better and stronger playing football.

(Preferably exercises which i can do at home without equipment)

I have been summoned

gimme like 10 bro I'll hook you up. any particular goals? also u wanna hit some upper body as well?

im not sure, let me tell u i find it quite hard playing big guys, im really short and skinny ngl

alr, ill make you a plan, gimme a sec

I used parts from one i made for someone before who was in a similar situation :

Jump Squats: Stand with feet shoulder-width apart, squat down, and explode upwards as high as possible. Land softly and go back into a squat for the next rep. Aim for 3 sets of 10-15 reps.
Tuck Jumps: Jump up and pull your knees toward your chest, landing softly and repeating. Try 3 sets of 10 reps.
Broad Jumps: Stand with feet hip-width apart and jump forward as far as possible, landing in a squat position. This improves leg power for sprinting and tackling.

Push-Ups: Great for upper body strength, helping with pushing against opponents. Start with 3 sets of 15-20 reps.
Planks: Strengthen your core, which is essential for stability and balance. Hold for 30-60 seconds, rest, and repeat for 3 sets.
Single-Leg Squats (Pistol Squats): Balance on one leg, squat down as low as you can, and then rise back up. This builds leg strength and balance. Do 3 sets of 8-10 reps on each leg.

High Knees: Run in place, bringing your knees as high as possible. This builds hip flexibility, speed, and endurance. Try 3 sets of 30 seconds.
Side Shuffles: Shuffle from side to side in a small space to improve lateral movement. Do 3 sets of 30 seconds, working to go as fast as possible.
Box Drills: Imagine a box and move around it in different directions (forward, sideways, backward). This helps with footwork and improves reaction times. Do 5-6 laps around the “box” in each direction.

Lunges: Step forward into a lunge, keeping your knees aligned, then push back up. Alternate legs, doing 3 sets of 15 reps per leg.
Calf Raises: Stand on your toes and lower your heels. Repeat for 3 sets of 20-30 reps. This strengthens your calves, which are essential for jumping and sprinting.
Wall Sits: Lean against a wall in a seated position and hold. Aim for 3 sets of 45-60 seconds to build leg endurance.

Bicycle Crunches: Lie on your back, bring opposite elbow to knee while keeping your other leg straight. This targets your core from different angles. Do 3 sets of 20 reps per side.
Russian Twists: Sit on the floor, lean back slightly, lift your legs, and twist your torso to each side. Aim for 3 sets of 20 reps.
Mountain Climbers: Start in a plank position and alternate bringing your knees toward your chest. This works your core and also builds endurance. Do 3 sets of 30 seconds.

Line Hops: Jump side to side over an imaginary line, focusing on quick, small hops. Try to do this as fast as possible for 30 seconds, rest, then repeat for 3 sets.
Quick Step-Ups: Find a sturdy surface like a low step or stair and alternate stepping up and down as quickly as possible. Do this for 3 sets of 30 seconds to build speed and endurance.

thanks so much bro

what else are friends for man? don't worry about it

also what should i do if want to have a better reaction in football?

that's down to just reaction time, idk how to help with that other than experience

ok, thanks bro