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Building up fitness over 3 wks

  • 20-09-2017 9:06am
    #1
    Registered Users Posts: 827 ✭✭✭ fire_man
    Registered User


    Hi I am just coming back for injury and looking to build up fitness over 3 wks before next football game.Outside team training what exercises who you recommend to build up stamina and sharpness?Thanks


Comments

  • Moderators, Home & Garden Moderators, Technology & Internet Moderators Posts: 10,934 Mod ✭✭✭✭ Stoner
    Moderator




  • Closed Accounts Posts: 4,969 ✭✭✭ buck65


    fire_man wrote: »
    Hi I am just coming back for injury and looking to build up fitness over 3 wks before next football game.Outside team training what exercises who you recommend to build up stamina and sharpness?Thanks

    I would have thought for stamina perhaps a few steady runs building up - not sure what fitness level you are at but say start with a continuous 20min run building it up 5 minutes per week adding in some fartlek spurts throughout as you get fitter.

    Sharpness wise is probably ball work, with some short sprints. Find someone who will basically kick the ball to you and run the hell out of you for 20 minutes while you maintain your form.

    Just my 2c.


  • Moderators, Regional Midwest Moderators Posts: 23,327 Mod ✭✭✭✭ Clareman
    Moderator


    fire_man wrote: »
    Hi I am just coming back for injury and looking to build up fitness over 3 wks before next football game.Outside team training what exercises who you recommend to build up stamina and sharpness?Thanks

    What kind of injury you had would dictate the type of return to fitness program you should do. If you have a muscle injury like a hamstring pull then avoid explosive bursts or excessive kicking with the injured leg, if it's an ankle/foot bone injury, avoid excessive kick/turning , if it's a back injury do loads of stretches.

    If it was me I'd be looking to build up cardio so it'd be about doing the miles more than anything else, don't underestimate the value of a stationary bike either.


  • Closed Accounts Posts: 8,724 ✭✭✭ nice_guy80


    Clareman wrote: »
    What kind of injury you had would dictate the type of return to fitness program you should do. If you have a muscle injury like a hamstring pull then avoid explosive bursts or excessive kicking with the injured leg, if it's an ankle/foot bone injury, avoid excessive kick/turning , if it's a back injury do loads of stretches.

    If it was me I'd be looking to build up cardio so it'd be about doing the miles more than anything else, don't underestimate the value of a stationary bike either.

    swimming is great for cardio
    low impact


  • Registered Users Posts: 827 ✭✭✭ fire_man
    Registered User


    Thanks guys ,It was a hamstring injury.Is it bit late doing miles now with important games coming up in few weeks. Would sprints be better.300-400m runs?


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