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Staying sharp on the football pitch requires a lot of hard work off the pitch and players need to put hours of training in throughout the season.

As well as day-to-day drills, footballers can also identify areas of weakness and work at strengthening them in an effort to improve their overall game.

Here are some examples of the type of training you can do at home to stay fit and strong during the coronavirus lockdown period.
Before you start, make sure to warm up!
Contents

Full-body workout

The full-body workout is a popular training routine and does exactly what it says on the tin: works your entire body.

A dynamic routine, a full-body workout targets the main muscle groups: legs, core and upper body.

Manchester City and striker Sergio Aguero is one of the best goalscorers in football and has been incorporating a full-body workout into his home training regime, which can be seen below.

Aguero's routine uses a mixture of bodyweight, weights and resistance bands. It can be broken down like this:

Single leg squat/lunge (x12, x10, x8 - do both legs!)

Modified box step-ups (x12, x10, x8)

Press-ups (x12, x10, x8)

Box jumps (x12, x10, x8)

Shoulder press (x12, x10, x8)

Standing band row (x12, x10, x8)

Band butterfly pulls (x12, x10, x8)

Plank (20 seconds, 30 seconds, 1 minute)

The great thing about this approach is that it is totally malleable and you can add or subtract certain exercises as long as you hit the main muscle groups well.

As well as that, you don't need to have any equipment to achieve a hard day's full-body training - just check out the HIIT routine from the famous living room trainer Joe Wicks below.

If Mr Wicks isn't cutting it for you, Barcelona have also shared a series of home workouts including full-body routines, which can be checked out in the video below.

Exercise bike circuit

You will need an exercise bike to perform these exercises at home, but, if you don't have access to one, an ordinary bicycle will work too.

A basic exercise bike is all you need and you are ultimately the one who dictates the level of work. Pretty much every footballer will be using these while at home during the coronavirus lockdown.

You can try some endurance training by cycling at a leisurely rate - to keep the heart rate up - for a long period of time - say 30 minutes, 45 minutes or one hour.

Workout to improve mind and body 🚴🏻💪🏻#stayactive pic.twitter.com/89cXZn3WoB
- Cristiano Ronaldo (@Cristiano) April 20, 2020

If you don't have an hour to spend on the bike, then you can also try a short HIIT circuit which can be done within 15 or 20 minutes.

All it involves is reaching a comfortable pace then raising the intensity - sprinting - for a specified period of time. For example, 40 seconds at mid-pace then 20 seconds at full pace and repeat.

Mobility & core work

Ever asked yourself how Mohamed Salah and Sadio Mane train? Well wonder no more, because 's head of fitness and conditioning, Andreas Kornmayer, has a workout for you.

Kornmayer is the man in charge of keeping the Reds players in shape and, considering Jurgen Klopp's men won the Champions League last season, he clearly knows what he's talking about.

The best thing about this routine is that all you need is a ball.

Kornmayer talks you through exactly what to do, kicking off with mobility work to strengthen the joints before moving on to core work to build up the body's foundation.

It looks simple, but trust us, if you're a little out of practice it'll be hard at first!

Footwork drills

Staying fit and strong is probably the most straightforward part of home training, but keeping your technical ability sharp is a bit trickier.

However, it can be done with some markers such as cones (or anything that will serve as a visual aid on the ground).

Manchester United and star Paul Pogba ran through a basic footwork drill challenge alongside his team-mate Victor Lindelof at the beginning of lockdown, which can be watched below.

The drill involves short sprints, dribbling the ball in and out of markers, completing a circuit on the agility ladder then finishing with a pass or shot followed by sprints.

Agility ladders are useful tools to have in this instance, but you can improvise by setting markers for your feet in which you can perform side steps and so on.

Shooting practice

For shooting practice you will need a bit of space (so a garden or, if acceptable, park) and access to goals. If you don't have access to goals, then you can create some targets for yourself.

The shooting practice will naturally be enhanced if you have a training partner - socially distant of course - who can pass the ball to you and, depending how accurate you are, collect stray shots.

and captain Harry Kane has a fun shooting clinic which is available to watch on YouTube that includes various different tips for hitting the back of the net.

Some of those include: how to turn and shoot when your back is to goal, taking one touch before shooting and, most importantly of all, hitting the target.

"Most of the time [when I shoot], it's hard and low, because I find that's the hardest for 'keepers to get down and save," says Kane in the video tutorial.

"They always look nice when they're in the top corner, but as long as they go in the goal, that's all that matters."

Free kick practice

Free kick practice is the same sort of idea as shooting practice, but - you guessed it - from a dead-ball starting point.

Naturally, to practise free kicks you need a bit of space and a goal to aim for, so it's best to do it in your back garden or on a patch of grass near your home, such as a park.

There are all sorts of ways to practise free kicks; you can adjust the range from which the set-piece is taken and the angle, as well as attempting different methods of striking the ball.

Why not try Cristiano Ronaldo's famous 'knuckleball' technique ( check out our explainer) or emulate Lionel Messi, Ronaldinho et al in Barcelona's 'How to take a free kick' compilation video above.

Speed drills

Some players are simply faster than others - that's a genetic lottery - but there are training drills designed to help boost an individual's acceleration and pace.

One straightforward example of speed training which many players will be familiar with is cone interval sprints, where a player sprints to and back from various cone markers.

It's an entirely functional drill as it emulates an action that regularly happens on the pitch, such as a sprint into space or backtracking to mark a player or fall back into position.

If you want to make it more interesting, why not time yourself each time and aim to beat your personal best.

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Top seven football training & exercises to do in coronavirus lockdown | Goal.com

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Staying sharp on the football pitch requires a lot of hard work off the pitch and players need to put hours of training in throughout the season. As well as day-to-day drills, footballers can also identify areas of weakness and work at strengthening them in an effort to improve their overall game.

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We've all wished we could be a giraffe to play better at netball, but since we can't all be tall and spotty we've got some netball drills to hone your skills at home.

Regularly practicing these solo drills will improve your ball control, agility and speed. All you need is a netball and your body to get started.

Individual Passing and Receiving

Practicing passing to yourself can assist in improving your ball control and accuracy. Firstly, keep it simple by throwing the ball across your body back and forth from one hand to the other. Once you've mastered that, shake things up by throwing the ball above your head and catching.

Introduce another element by clapping while the ball is mid-flight - throwing above, to your left, to your right and behind your body. Challenge yourself by throwing the ball up high and seeing how many times you can clap before you catch the ball under different conditions - but the key is to catch it.

Wall Rebounds

Draw a mark on an outside wall (brick is ideal) with chalk and practice throwing the ball, aiming for this target and putting enough power behind your throw to catch the netball on the rebound. As your precision improves, take a step back and repeat the drill from further away.

As you improve, include more targets at different heights and distances to vary your routine, running to catch the ball as necessary. Try shoulder passes, chest passes, lobs and bounce passes and alternate between your dominant and non-dominant hand for a balanced workout of your upper body, focusing on hand speed and ball control.

With chalk in hand, jump beside an outside wall and with your arm extended try to mark it at the highest point you can. Compare the results of previous sessions to give you a motivational boost as you improve.

Dynamic stretches such as jumping jacks, leg swings and side lunges warm up and strengthen the muscles activated during jumping to increase the height of your vertical leap.

Time Trial Sprints

Put two cones or any item that can act as a marker 10 - 20 metres apart. Time how long you take to sprint between the markers and practice regularly to shave seconds off your personal best - speed will give you an edge on your next match and improve cardio health.

Vary your workout by starting the sprint from different positions - lying down, facing backwards or jumping. Head out to your local park or beach for an additional challenge if you need extra space.

Place at least 6 cones (milk cartons or similar do the trick) in a straight line about 1 metre distance from each other. Weave through the cones, going around the last one with a fast, sharp direction change and back to the start, repeating as desired.

Agility Cones

Put 3 cones in a triangle or L shape about 3 metres apart - let's name them A, B and C. Jog from A to B, sprint from B to C, and side step from C to A with small, fast steps.

There are many variations on this exercise; e.g. arranging 4 cones in a square shape and starting from its centre, jog, sprint or side step to an external cone and return to the starting point, using pivots to change directions and repeating with the various cones.

If you have a buddy available, ask them to throw the ball your way as you complete the drills to practice receiving and passing.

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We've all wished we could be a giraffe to play better at netball, but since we can't all be tall and spotty we've got some netball drills to hone your skills at home. Regularly practicing these solo drills will improve your ball control, agility and speed.

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New Horizon - Meditation & Sleep Stories

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I know "gentle" and "hardcore" aren't really words that go together-and for good reason! But please believe me when I say that, uh, Pilates kind of is the perfect? blend? of both?

You may be a cardio (read: sweat) junkie or a lifter who won't leave the gym until their muscles are shaking. Even so, I think it's time to introduce you to these calm, intense, grounding, and muscle-burning Pilates workouts. It doesn't hurt to switch it up, right?

Before you say "Eh, not really my thing!" lemme just flag that the below workouts are all free, free, free. Thank you, YouTube gods. And assuming you already got your Bachelorette fix in, attempted to box dye your hair once, maybe twice, and scheduled a happy hour with your pet succulent, checking out these YouTube videos probably isn't such a bad idea on an otherwise boring Tuesday night.

Whether you're new to the exercise and just want something to do, or you're a total pro who lives and breathes reformers, these Pilates workout videos will actually kick your butt. Don't worry, cute leggings will help with the pain. :)

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