Sports Conditioning

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    Hi Al and everyone else on this forum,

    First and foremost just wanted to say what an inspiration you’ve been to me, since I started working out with calisthenics I am enjoying my training more than I’ve ever done and feeling stronger than ever, so thanks!

    I’m new to this forum and was wondering what people’s insights are on conditioning for sports. As well as my calisthenics training I play a lot of football (or soccer, I live in England 🙂 ) and do some of my own conditioning work that includes jumping rope and burpees, as well as some high rep kettlebell work.

    Do any of you that play soccer or similar team sports have any conditioning exercises/workouts they could recommend to supplement my training?

    Thanks in advance!



    I have been using the TRX lately which has greatly increased the amount of conditioning that I have been getting out of my workouts! Also I have found that doing supersets will help get your heart rate up as well.


    To be conditioned/better at a sport you do the sport. So any exercises outside of practice time you try to do things that mimic as close as you can to the sport in question.


    If you want to discuss this further you can find me on

    Robby Taylor

    For football you mainly should focus on core strength and leg strength, obviously. Get good at pistol squats and either L sits and/or hanging leg raises. It would also be wise to get good at bridging, I’d suggest working on the stand to stand bridge if you can. Upper body strength is not so important, but I’d still suggest at least ensuring that you are solid at pull ups and dips, and if you want to go further then muscle ups and handstand push ups would be awesome.

    I’d also suggest some regular sprinting, if you’re not already doing that. Otherwise, I’d suggest working on box jumps or some other kind of intense jumping exercise. The only other thing I’d suggest off of the top of my head is tire flipping or sled dragging (sled dragging would probably be more applicable for football). But go hard, it should be like a sprint not an endurance thing. Like don’t go so heavy that you can barely move it, you want to be able to move quickly, but make sure that it’s hard so at first you can’t go for too long.

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