Get fit for football

Start your new season in match-fit condition, whether you're playing five-a-side or non-league football

Rebuild stamina You need plenty of stamina to keep up with play, yell at the ref and ideally last the full 90 minutes. "Running is a quick, effective way of building leg strength and developing stamina," suggests Dan Fivey, personal trainer with Fitness First. 

Start your pre-season sessions with a 20-minute run – three times a week. 
Maintain a jogging pace and add 5-10 minutes each week until you can run for 60 minutes. Remember, speed is not crucial - go as slower if you like, just don't stop.

Put in power work Leaping to meet a cross, jumping to catch one if you're in goal or simply skipping skyward as part of a show-off goal celebration all require power from your pins. "Plyometric exercises train your nerve and fast-muscle fibres for explosive bursts of pace and power," explains Tony Colbert, fitness trainer at Arsenal FC. 

Perform plyometric sprints at least once a week. In a match you rarely sprint over distances greater than 12m. So set up a mark 6m away from your start point, then another 6m from the first one. This is your sprint course designed to replicate the dashes you'll do during a game (though without the comic on the touchline shouting ‘Run, Forrest'). Start by lying flat on your stomach. Jump up and sprint forward to the 6m marker then back to the start. Turn and sprint to the 12m then return to the start. Repeat for 6 reps increasing each week.

Protect your weakest link We don't mean the tub-of-lard playing at right back. We mean the part of your Sunday soccer physique most prone to damage: your ankles. To strengthen your ankles against the ‘landmine' divots local authority pitches are host to by performing Heel Raises. Stand with the balls of your feet on a step. Rise up on your toes – hold for a count of 10 – then gently lower your heels as far as you can. Repeat this 8-10 times, three times a week. As you progress try incorporating weights into this exercise.

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Words by Rob Kemp