'Bend it like Beckham' inspired football blog.

Today I’m going to look at fitness from a different angle then what I normally write, but first a little bit of background on me. I am a qualified personal trainer living in London, however my main job is that of a musician, playing mainly all woodwind instruments and percussion. Being a musician in London I have a lot of interaction with the West End and most recently saw the new musical ‘Bend it Like Beckham’. Now this is a must watch musical if you either live or are visiting London. The musical is a adaptation of the film from 2002 and brings the issue of women’s football to light. The music composed by Howard Goodall has so many catchy numbers mainly due to the fusion of music from both cultures. As like the film, the musical outlines Jess’s, played excellently by Natalie Dew, battle against culture and dream in becoming a footballer. The team she plays for are based on the Hounslow Harries captained by Jules, played by Lauren Samuels. There are many demanding dance routines throughout the show for the team and boy are these girls in shape!!!! For any of my women follows be sure to check out Lauren Samuels on both twitter and Instagram as she is really into her fitness and is always posting useful little recipes, some of which I have nicked!! Along with the success of England's women football team thus more of my clients looking to them as inspiration I thought I’d write a few little tips for women on developing their fitness for football. 

The list goes on for the different types of fitness needed by footballers of today through speed, balance, agility, strength and power. Now all these areas can be easily covered through a structured programme, both in and out of the gym. First I’ll cover speed, strength and power. For football explosive power in the legs is crucial in whichever position you play. This could be though surging runs forward or in defence protecting from attacks and making those all important headers. The exercise that I would use to develop leg power for all of these is my favourite the squat, but with a slight twist. As oppose to performing it normally I would lower over a 4 second count pause at the bottom for a 4 second count then explode out of the squat. If using weight reduce it to something you would normally feel comfortable with performing 12 reps. Use the pause method through performing 4 sets of 6 reps. Back, front and sumo squats can all be used this way and will help in improving speed, strength and power in addition to a plyometric routine. 

Agility is a must for any football player. Below is the best drill for the job, named the x drill. This will help improve agility but also many areas such as hip mobility, speed, power and balance. Also movement both forward and laterally. Set up four cones in a square around 10 paces apart, then follow the steps below.

1. Run from the first cone laterally to the second.
2. Sprint diagonally across to the third cone. 
3. Move left laterally once more to the last cone.
4. Then turn and sprint to the cones you started at.

Mix the sequence up in which you run in order to move in all directions. Also you can also turn and run backwards in some. 

Another drill that can be performed for agility but which also involves balance are just basic sprint drills with a slight difference. Find a area 60m in length either flat or with a slight incline and set off running backwards. Count 15-20 paces in your head then turn your body 180 degrees sprinting to the end with max effort. This can be performed in groups as well with one member calling the turn, keeping the others alert and adding a bit of compeition. Turn both left and right on every other. This is great for explosive power but also the balance and agility required for a sudden change of movement on the pitch. Perform 12-15 of these with max effort, resting until your heart rate has fully recovered. These performed with max effort will sent your heart rate through the roof, thus improving on you anaerobic capacity. 

Sprints starting from different position will also aid all of the above. Starting on your back, exploding up and into a sprint or performing 10 jump squats/5 burpees into a sprint will all make you match ready. 

Match ready workout

• Run out to a park or area of choice to train. Easy 50-60% effort.
• Mobility of all lower body joint, specific attention paid to the hips. 
• Rest and pause bodyweight squats. Perform 6-8 reps, focus on tempo of 4410. 4 seconds lowering under control, 4 second pause exploding up and no rest at the top of the movement. 
• MINI HIIT CIRCUIT performing as many rounds in 15 minutes.
• 5 tuck jumps
• 8 press ups
• 10 jump squats
• 12 get ups. (Lay with your back on the floor and get up without using your arms).
• Sprint Drills
• 5x60m twist and sprint.
• 5x60m sprints starting with 3 burpees.
• 5x60m starting with a 20 second plank. 

• Run back,stretch and get ready for DOMS in your legs for days!!!

So there is a quick entry for all you ladies looking for little adjustments you could make to your workouts in order to develop your fitness for football or just your level of fitness in general. Remember to see in improve you must train hard, eat well and half the battle is done before you even step on the pitch.

Jack