Matchfit Conditioning

Transform Your Performance

[matchfit-conditioning-blog]

Getting a lot of questions about active recovery, what is it? How can it help? • Research shows that active recovery is better than complete rest after a hard workout • It should be low intensity and low impact, no longer than 20-30 mins • This will assist in blood circulation, flushing lactic acid out of the muscles and reducing the effects of DOMS and risk of injury when returning to training • Swimming, exercise bikes, yoga, massage are all great active recovery activities. A pool will have the added benefit of helping reduce any swelling • Light massage is also brilliant for returning strength and power faster, speeding up the repair of tissue damage, reducing DOMS, and has the psychological benefits that come with releasing tension in the muscles • @mosalah22 nailing his active recovery here 💪🏻⚽️ • Www.matchfitconditioning.com • #matchfit #soccer #football #futbol #fitness #recovery #strengthandconditioning @thesportbible @geddoo15 @miguel_layun @mossadawad1 @nurisahin @vickyniti13

[matchfit-conditioning-blog]

Check out our BRAND NEW range of Nike Matchfit Performance Training Apparel available on our website! 😎 • Www.matchfitconditioning.com • We have training t-shirts, jerseys and midlayers available👌🏻 • FREE delivery within the UK 🤘🏻 • #matchfit #clothing #football #fitness #elite #soccer #euro2016 #ronaldo #messi #futbol #fitness #strengthandconditioning @thesportbible @gps_soccerassassins @soccermemes @miguel_layun @danbilzerian @football.newz @next_level_footballers @superiorstriker

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The box squat is a great way to build strength and power in the lower body as you aim to return to the standing position with speed. Pausing on the box causes your body to recruit more muscle fibres to initiate the movement back to the top. • The result of recruiting more muscle fibres...greater increases in strength💪🏻⚽️ • Www.matchfitconditioning.com • #matchfit #football #soccer #futbol #fitness @football.newz @rldesignz @433 @nikefootball @adidasfootball @soccermemes @gps_soccerassassins @soccerbible

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Everton player @gerardeulofeu here performing the trx press up knee tuck exercise • This is a fantastic compound exercise for building strength in the chest, shoulders and deep within the core💪🏻 • Www.matchfitconditioning.com • #matchfit #football #soccer #fitness #trx #futbol #strengthandconditioning @soccerbible @thesportbible @football.newz @rldesignz @soccerdotcom

[matchfit-conditioning-blog]

Our speed programme has been out for a few weeks now and it's great to hear about the improvements players are seeing in their speed and explosiveness⚡️ bring on the first game of next season @batujs ! • Www.matchfitconditioning.com • #matchfit #soccer #fitness #speed #football #ronaldo #messi #futbol #winning #elite @thesportbible @miguel_layun @nurisahin @geddoo15 @spenfc @superiorstriker @gps_soccerassassins

[matchfit-conditioning-blog]

When talking about their best performances, players often describe a state of confidence, where they feel relaxed, focused and things come off for them almost effortlessly • But sometimes before a big game it is hard to hide those feelings of worry and nervousness, and our performance can suffer dramatically. Here are 3 of my favourite techniques to transform feelings of worry into confidence and focus: • (1) Diaphragmatic breathing - deep, slow and controlled breathing which you will commonly see @criastiano performing before a free kick. Take a deep breathe in and exhale slowly, repeating a few times. This will actually lower your heart rate and make you feel more relaxed. • (2) Goal setting - set yourself 2/3 goals at the start of every game, this will give your performance more focus and direction. For example as a defender I will always follow in opposition shots to clear just incase my keeper fumbles. • (3) imagery - if you mentally rehearse yourself doing things well and think back to your best moments you will have more chance of a positive outcome as you build self belief and your brain is mapping the movements which are going to be required • Awesome photo @cristiano • #matchfit #football #soccer #fitness #strengthandconditioning @football.newz @rldesignz @433 @nikefootball @soccermemes

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Loving this maintenance exercise from Athletic Bilbao player @ikermuniain19 brilliant if you have limited space and equipment available • Multidirectional, stop-start, turning, acceleration and deceleration and a number of footwork patterns all covered at intensity💪🏻⚽️ • Www.matchfitconditioning.com • #matchfit #soccer #football #futbol #fitness #strengthandconditioning @superiorstriker @rldesignz @nikefootball @soccermemes @gps_soccerassassins

[matchfit-conditioning-blog]

It's those little differences which separate the best from the rest. By being quicker off the mark not only will you be first to more 50/50 balls, you will also create more time for yourself on the ball and be sharper and more influential throughout the game • Great work from Matthew Lieshout keep training hard ⚡️⚽️ • Www.matchfitconditioning.com • #matchfit #football #soccer #futbol #fitness #strengthandconditioning #speed @soccerbible @soccermemes @gps_soccerassassins @rldesignz @433

[matchfit-conditioning-blog]

Very simple but effective exercise here being performed by @angeldimariajm perfect to use in your warmup at moderate intensity or at maximum intensity for speed repeatability (stamina training) • Great for gradually increasing the forces travelling through the knees, quickly changing footwork pattern, pushing off of one foot into a diagonal sprint and decelerating into a turn⚽️💪🏻 • Www.matchfitconditioning.com • #matchfit #football #soccer #futbol #fitness #strengthandconditioning @433 @rldesignz @nikefootball @football.newz @soccermemes @soccerbible

[matchfit-conditioning-blog]

Fantastic freeze frame of @cristiano practicing his running technique and form from @realmadrid .Sometimes we have to slow down the movement in order to speed up... • Slowing the movement down will enable you to perfect your mechanics and highlight areas for improvement in your running style • Once you have corrected any issues you can then speed up the movement with the result being increased speed as you move more efficiently • Running maximally with poor biomechanics over time can also lead to injury as certain muscles become overloaded⚽️ • Www.matchfitconditioning.com • #matchfit #football #soccer #futbol #speed #fitness #ronaldo @cristiano @nikefootball @niketraining @rldesignz @433

[matchfit-conditioning-blog]

Love this exercise from @jeserodriguez10 a real test of dynamic stability which also provides feedback about flexibility/mobility in the ankle, knee and hip joints as he changes position to reach for each marker whilst balancing on one leg 💪🏻⚽️ • #matchfit #soccer #football #futbol #fitness #euro2016 #strengthandconditioning #realmadrid @soccerbible @soccermemes @football.newz @soccerdotcom @gps_soccerassassins

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Our ability to generate enough force to jump immediately after landing is called our reactive power. • When falling from a height of only 1m, a force of 8-10x our bodyweight is required to produce the movement💪🏻⚽️ • With this in mind we can understand how important it is for players to train this movement to condition the body to be able to cope with the forces experienced in a game without becoming injured - for example landing and moving off in another direction after landing from a high leap to challenge in an aerial battle. • Www.matchfitconditioning.com • #matchfit #football #soccer #fitness #strengthandconditioning #futbol #euro2016 @soccerbible @soccermemes @rldesignz @gps_soccerassassins @soccerdotcom

[matchfit-conditioning-blog]

Great to hear about the progress players (here Coran Lindsay) are making using our latest programme - SPEED. • Research shows how individuals who excel in moving at speed are most likely to reach an elite level in team sports⚡️💪🏻⚽️ • Www.matchfitconditioning.com • #matchfit #soccer #football #futbol #fitness #strengthandconditioning #soccerconditioning #footballfitness #speed @football.newz @adidasfootball @433 @soccerbible @gps_soccerassassins

[matchfit-conditioning-blog]

Love this exercise from @realmadrid testing acceleration at its finest. ⚡️ Look at how Ronaldo has a very high stride rate. However he is able to exert a great amount of force into the ground in a minuscule window of contact time which propels him forward at speed. Stride rate is important for speed specifically in football so that we can change direction, approach a ball and decelerate very quickly whilst maintaining our speed as much possible⚽️💪🏻 Our aim is to contact the ground frequently but for minimal time with a maximum amount of force. • Www.matchfitconditioning.com • #matchfit #soccer #football #futbol #ronaldo #realmadrid #laliga #euro2016 @soccerbible @soccermemes @433 @nikefootball @nike

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@sr4oficial performing lateral slides with added resistance. A great exercise to activate the inner and outer muscles of the thighs whilst engaging the hamstrings, glutes, quads and core muscles to stabilise the movement💪🏻⚽️ #matchfit #football #soccer #futbol #realmadrid #fitness #euro2016 @next_level_footballers @fourfourtwoperformance @soccerdotcom @433 @niketraining @wycombewanderers

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When it comes to the end of a match or training, how many of you skip the cool down? • That's fine if you want your body to take longer to recover and feel fatigued for your next session, but for the sake of 5 minutes every professional will agree the cool down is time well spent. • Just a few minutes of low intensity movement post match will assist in: blood circulation helping to flush lactic acid out of the muscles, reduce muscle damage, DOMS, and the risk of injury which is still high up to 48 hours after a match. • Finish with a series of static stretches holding for 20-30 seconds, a great time to increase flexibility⚽️💪🏻 Awesome video @sr4oficial #matchfit #football #soccer #euro2016 #futbol #realmadrid @milosevicalex @floringardos @pauldummett @soccerbible @soccermemes

[matchfit-conditioning-blog]

If you're a player with a dream and this sounds like you - we are here to support and guide you every step of the way⚽️💪🏻 #matchfit #soccer #football #futbol @cristiano @soccerbible @soccermemes @sportsy_football @rldesignz