A Guide on Using Football to Get Your Weekly Exercise

Playing football (aka soccer in the USA) is a great way to stay in shape. Boys and girls of all ages love to have a kick around and with all the running and movement, it’s a great way to keep fit. The average person will use up around 800 calories when they play one hour of football. This can be a five-a-side, as part of a full team, or just in the park with your friends. This article describes how you can stay fit by playing football. 

The Warm Up: 

Warming up your body and muscles beforehand is essential to get everything ready and flexible. A poor warm up can increase the risk of injuries. The best way is to copy what the stars do when you see them at the stadium or on TV. Swing your arms around, do a few stretches and lightly jog up and down the pitch for 10 to 15 minutes. This prepares your body for the more intense workout that’s to come later. 


Dribbling is how you manipulate the football when you’re running with it. A good dribbler can take on opponents and is quick and agile with the ball. A good drill is to place a series of cones or objects in a straight line with small spaces between them. You then take the ball and dribble in and out of the objects until you get to the other end. Start off slowly and then increase the pace. When you practice every day, you will develop your skills. Who knows, you can be a professional football player like Lionel Messi or Cristiano Ronaldo and maybe the next big star people are betting on William Hill Sports to score the winning goal in the Champions League Final! 

The dribbling workout should last no more than 20 minutes. And you can repeat the course 10 times with a short interval in between to catch your breath. When you start to improve, add in extra challenges such as doing 10 press ups or crunches as you complete each set to increase the intensity of your football workout. 

Ball Skills: 

Any football player needs to have good ball skills. You can practice shooting at an empty goal or passing the ball over longer distances with your friend. Both of these football training routines combine a range of exercises that burn off the calories. A good length of time to practice is around 10 to 15 minutes. 


Running should be part of every player’s workout. Start off with a light jog around the pitch for a few minutes before increasing the pace. You should also aim to do a series of sprint intervals to increase your endurance and stamina. As you improve, do longer sprints with shorter intervals. Repeat this about five times to get the most out of your workout. 

The Takeaway Message: 

Playing football is an excellent way to keep fit where you don’t have to join the gym or pay an instructor. A game of football burns up to 800 calories an hour and practicing in the park is a great form of exercise. So, if you love playing and want to stay in shape, why not create a football workout to burn off those calories

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