Why athletic training makes the difference for footballers – and how to do it right

If you want to sprint faster, last longer and be more stable on the pitch – without constantly injuring yourself – then athletic training is not just a “nice to have”, it is a must.

Many footballers underestimate the potential of targeted, football-specific athletic training. This is precisely why they miss the opportunity to gain a real advantage—over opponents, but also over their own previous performance.

I'll show you what's important.

What is athletic training anyway?

Athletic training is the foundation for everything you need on the court: speed, agility, strength, endurance, flexibility, and coordination. It's not about how much you bench press, but how efficiently your body performs when it matters.

A good athletic training combines:

• functional strength exercises

• mobility

• Stability (especially core, hips and ankles)

• Speed & Reaction

• targeted regeneration

  
  

In short, it makes you a resilient, explosive, and injury-resistant athlete—whether you play at number six, are a full-back, or move up and down the line in attack.

Why footballers need it

I see it again and again: players who want to deliver on the pitch, but whose bodies can't keep up. This is often not due to a lack of willpower—but rather a lack of athletic training. Here are the biggest advantages:

1. Fewer injuries: Ankles, knees, groin, back – typical weak points in football. Athletic training strengthens precisely those structures that are under constant pressure during a game.

2. More speed & acceleration: Explosiveness doesn't come from jogging. It comes from targeted sprinting, jumping, and strength training with your own body weight or resistance.

3. Stable duels: Core stability + functional strength = you stay standing when others are flying. And you win these 50/50 duels more often.

4. Better endurance performance: Not just “going for a run”, but targeted interval training – tailored to your body – will push you to your limits (and beyond) until the 90th minute.

Typical mistakes in athletic training

Many people do it wrong – not out of laziness, but because no one has shown them how to do it right. Here are the biggest pitfalls:

• Training without a plan: simply doing anything – sometimes running, sometimes a YouTube workout – doesn’t achieve anything in the long run.

• Power without function: “pumping” on machines looks good, but doesn’t really help you on the pitch.

• Neglecting mobility: restricted joints = higher risk of injury and poorer quality of movement.

• No current status check: without tests (jumping power, mobility, imbalances) you don't know what you need to work on.

How to do it right – my 5 basics for your training

1. Functional warm-up: Activation instead of just "running and stretching." Dynamic, sport-specific, targeted.

2. Jump & sprint training: Plyometrics + sprint intervals improve acceleration, change of direction & reaction speed.

3. Core & hip stability: The core is the center of strength. If you're strong here, you'll be stable everywhere.

4. Mobility & Prehab: Keep joints mobile, release tension – especially in the hips, ankles and thoracic spine.

5. Periodization: Adapt your training to the phase of the season (preparation, season, transition phase). Everything else is haphazard.

   
   
   
   

Conclusion: Do you want results or coincidences?

If you really want to get more out of yourself—more speed, more presence on the court, fewer injuries—then structured athletic training is key. And the best part: You don't need a gym for it. Just a plan that works for you.

I support footballers in taking their game to the next level – whether you play in the district league or have ambitious goals.

Start with a free initial consultation – online or in Munich. Together, we'll analyze where you are – and where you want to go.

Make a non-binding enquiry now: www.coachsergio-pt.com/kontakt