Improve strength, balance and agility

Calibrate your body for the demands of 5-a-side with these exercises

Rapid change of direction, holding off would-be tacklers, accelerating and decelerating – all of these actions happen at breakneck speed on the 5-a-side pitch – and all of them require single leg strength.

A lot of footballers neglect their legs to the detriment of their performance. Failure to condition them for football can also increase the risk of injury.

More after the break

Just by doing some simple bodyweight exercises you can whip your lower half into shape and obliterate your opponents, says strength and conditioning coach, Michael Amoah.

And what are these simple exercises? Hit play and find out.

Mitre Star is an online hub designed to improve your 5-a-side game. It has expert tips and useful advice to help you and your team in 4 key areas: tactics, technique, fitness and nutrition. For more tips and advice see #mitrestar, @mitresports, www.facebook.com/mitre and instagram.com/mitre

For more 5-a-side tips see:
Build explosive change of direction
Keep possession in tight spaces
Control the ball under pressure
Supercharge your reaction speed
Fuel for 5-a-side
Boost your speed off the mark

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