SPORATI ON FITNESS
- 60 Minute Soccer Speed & Agility Workout: Easy – Medium
This is our 60 minute workout recommendation to improve soccer speed and agility. In this set of exercises you need 20 soccer cones, a soccer ball and an agility ladder.
Everything can be done outdoor while some can be done indoor, you would need good amount of space to maximize explosive movements in some of the exercises.
In summary:
Exercise Complexity Time (min) Equipment Location #1 Easy 10 min 5 cones Indoor/Outdoor #2 Easy-Medium 40 min Soccer Ball, 20 cones Outdoor #3 Easy-Medium 10 min Agility Ladder Indoor/Outdoor TOTAL 60 min Agility & Quickness For Soccer Athletes – this training doesn’t require any cones but you can if you want to. This is a simple agility and quickness exercise that you can do at home or anywhere. It is a quick 3 minute video you can learn from. The training is divided into three phases and improves a lot of lateral speed, quickness and balance. We suggest you spend 4 minutes for each phase and 1 minute rest in between.
- Complexity – Easy
- Time Required – 10 minutes, 3 minutes each phase and 30 second rest in between.
- Equipment Required – Soccer Ball, 5 cones
- Location – Indoor/Outdoor
Agility & Quickness For Soccer Athletes (3 min and 37 sec) 8 Exercises to Improve Speed, Agility & Power – this exercises requires around 25 cones across different setups and is divided into 8 different variations. What I like about this is the detailed explanation per exercise including the correct form you need to be aware during execution.
- Complexity – Easy-Intermediate.
- Time Required – 40 minutes, each exercise will be repeated 4x each. Allot 5 minutes for each exercise, this includes 12-15 second execution and 45 second rest in between repetitions.
- Equipment Required – Soccer Ball, 20-25 cones
- Location – Outdoor
8 Exercises to Improve Speed, Agility & Power (5 min and 54 sec) Improve Speed, Quickness and Agility | 15 Speed Ladder Drills – this one involves an agility ladder and a good way to finish your speed and agility training. Perform each exercise for 30 seconds and have a 10 second rest.
- Complexity – Easy-Intermediate.
- Time Required – 10 minutes, each exercise will be repeated done once. Allot 20 seconds for each exercise and 10 second rest.
- Equipment Required – Agility Ladder
- Location – Outdoor/Indoor
Improve Speed, Quickness and Agility | 15 Speed Ladder Drills (5 min and 1 second) There you have a good 60 minute workout to improve your speed and agility in soccer. Do this 2-3x a week and you will see a lot of improvement as you become faster and probably fastest on the field you can switch the intensity or can do this workout once week and focus on other areas.
- Watch Fitness what i eat in a week fitness routine
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welcome to my what i eat in a week + my fitness routine! i am a college student living in los angeles and i take you through what i eat in a day. these are healthy …Video information
This Fitness’ video is titled what i eat in a week fitness routine and credited to Herculas. Viewing time is 6:28, enjoy our fellow Fitness fans! - Watch Fitness Venezuelan Fitness Queen Daniela Guerrero
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Daniela Guerrero Bio .. Daniela Guerrero 26 years old Venezuelan fitness athlete NPC overall figure Miami Muscle Beach Classic 2017 TOP 5 WELLNESS …Video information
This Fitness’ video is titled Venezuelan Fitness Queen Daniela Guerrero and credited to Top Fitness Models. Viewing time is 2:57, enjoy our fellow Fitness fans! - Watch Fitness Product Panel Review | OXYSHRED Orange Gummy | MAK Fitness
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Welcome to the first of the MAK Fitness exclusive, ‘Product Panel’ series. We are here to bring all of our legends a review on all the products and flavours within …Video information
This Fitness’ video is titled Product Panel Review | OXYSHRED Orange Gummy | MAK Fitness and credited to MAK Fitness. Viewing time is 3:18, enjoy our fellow Fitness fans! - Watch Fitness MAK Fitness | Athletes & Affiliates Program
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www.makfitness.com facebook: www.facebook.com/makfitness instagram: www.instagram/makfitness Hints and Tips for your – Workouts – Training – Diet …Video information
This Fitness’ video is titled MAK Fitness | Athletes & Affiliates Program and credited to MAK Fitness. Viewing time is 22, enjoy our fellow Fitness fans! - Nutrition and Vegan Diet of Alex Morgan
USA women’s team is in great standing right now in the FIFA Women’s World Cup 2019. They are now in semis and one of the team’s best player is forward Alex Morgan.
Photo from Instagram Alex Morgan known as the youngest soccer player and a great athlete. Part of her greatness for sure is how she disciplined herself around food. Years before, she don’t restrict her diet that much and she is not picky at all. If you want to eat like her, here are some foods that she eat.
Breakfast: yogurt, fruits, granola, smoothie, and some agave
Lunch: salad, sandwich, fruits, chicken or lean meat, or some smoothie
Smoothie: berries, bananas, spinach, yogurt, granola, agave or honey, water or apple juice, with some chia seed or hemp seed
Snack: fruits, nuts, yogurt
Diet is only part of her success as an athlete, more so with her discipline, hard work and passion with the sport.
Year 2019, according to some magazine and Twitter posts, Alex Morgan is very vocal on being a vegan.
Vegan diet are consists of NO dairy, NO eggs or any animal by product kind of foods. Such as vegetables, nuts, meat substitutes like tofu, tempeh, mushrooms, eggplant, lentils, cauliflower and many more.
There is a saying you are what you eat. If you eat like Alex Morgan doesn’t mean you will be a great soccer player like her but surely you will get the best chance of eating healthy.
It is important to eat according to your lifestyle, fitness goals and to eat healthy smart.
- Warm Ups are Highly Recommended
Photo from Instagram How to get the best out of your training day?
Beginning your day to exercise or train already requires a lot of your courage and determination to get fit. For some people habit is their secret and they’re proud of what they gain each day.
Doing exercise will help you body burn calories and fats, makes your muscles stronger and firmer, your whole body flexible and healthy. With these different activities, sets and repetitions of exercise your doing is a lot for our body to handle that’s why it needs to be warm up first.
Warm ups helps the body get ready for more hard work. It allows your muscles, bones to loosen up, the lungs to open up more and your blood to flow and get warmed.
It is important to do dynamic warm ups such as jumping jacks, high knees, lunges, jog, rotations and even stretches. They don’t take very long probably about 5-15 minutes depending what kind of exercise or training you will taking it should be just enough for your body to feel ready.
Before exercise or train, it is recommended to warm up first to be safer, perform better and tomorrow you can do it again.
- Watch Fitness 8-Minute Home Workout to Get an Amazing Body
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Have you ever wondered how actors portraying superheroes get in such a fantastic shape? In fact, although it’s quite a complex routine, it’s nothing that you or I …Video information
This Fitness’ video is titled 8-Minute Home Workout to Get an Amazing Body and credited to BRIGHT SIDE. Viewing time is 8:7, enjoy our fellow Fitness fans! - Jiu Jitsu for Fitness
Mix martial arts are now known to a lot of people who wants to be fit and strong at the same time, and one of the most popular is the Brazilian Jiu Jitsu (BJJ).
BJJ was first evolve through the adaptation of Judo ground fighting. It is a combat sport using technique and leverage.
Grappling is the main act for this kind of sport. Many consider this to get fit and be able to defend themselves. Learning the techniques at the same time losing weight is a great combo for fitness lifestyle. It will push oneself to be better and competitive.
Challenge is that you will be put out of your comfort zone most of the time. Learning to get comfortable and make the best of it on that position is a great learning to earn.
BJJ has take downs, submission holds, arm bars and choke holds. It can be lethal but people doing this sport knows when and how to tap out.
Benefits of BJJ to fitness are;
1. Fighting skills – learning techniques can be tiring and sweat drenching most of the time. On this process you’re exerting more energy in which helps the body to loss weight.
2. Mental toughness – being put in a position and grappling one on one requires you to focus, calm and be smart in all the moves.
3. Stamina – grappling takes at least 3 minutes. You will be able to learn the ability to sustain physical and mental effort.
4. Endurance – pain and soreness are the norm in combat sports. To be able to train and be back on the mat despite of everything shows a lot.
5. Physical strength – because of all the warm ups, drills and hours of grappling your whole body will eventually gain strength.
It would be nice to get fit and gain a skill at the same time.
Photo from Instagram
- Known Benefits of Pilates
First heard of Pilates as one of the most used form of exercise by models. Seen many celebrities doing it as well.
Pilates was developed to help strengthen the human mind and body. It can be done by the use of an equipment (like one in the photo) or in the mat, at home or mostly in the gym.
There are known benefits of Pilates in which some are the following;
- Core muscle endurance – in which strengthens and tone muscles on your abdominal area, lower back, hips and buttocks.
- Increased Flexibility – more stretching less stressing they say.
- Body Posture – this exercise will push you to do the right posture as you learn to balance yourself especially working with an equipment.
- Balance Mind and Body – helps mental health by working on your focus and full attention to every move.
Anyone can try Pilates no matter what your fitness background is. Maybe, this exercise works best for your fitness goal. Pilates are now being offered to most of the gyms.