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Football Players’ Best Cardio Exercises

1987 views January 31, 2023
by TJ

Adding cardio exercises improves a person’s endurance and stamina. Have you ever wondered why football players spend an hour running around during a match? That is because they train their body and do tons of cardio.

Do you want to know how they do it? These five best cardio exercises help them stay fit and healthy.

OKBET Football players' cardio exercises

1. Stair Running

If you aim to burn fat and build your endurance, walking is a great way to do it. According to the website Prevention, it can burn an average of 100 calories per mile.

However, running is better since it burns more calories. Website VinMec stated that an “average person would burn between 80 and 140 calories per mile. Thirty minutes of jogging will burn between 280 and 520 calories, depending on your weight and pace.”

Running on a stairway increases the difficulty of simple running. Moreover, it can boost your stamina to conquer four to ten flights of stairs. Also, it burns at least 19 calories per minute.

If you want to increase the difficulty even more, try adding weights using a weight vest, ankle weights, or dumbbells.

2. Skipping Rope

An average calorie burn for a 15-minute jumping rope is about 200 to 300 minutes. It also serves as a full-body workout, strengthening an athlete’s muscle power and strength.

This exercise is important, especially to football players, because it is not only meant to be one of the best cardio exercises but also:

  • Increases bone density
  • Improves heart health
  • Refines balance and coordination

3. Lateral Shuffle

This is good as a beginner exercise. Regularly doing this exercise improves one’s core and strengthens the hip abductors, quads, calves, hamstrings, and glutes.

Also, your agility is enhanced as well. Moreover, it is good for the mind as it teaches reflexes to new stimuli.

As an agility drill, the lateral or side shuffle can help develop coordination, balance, and speed. If it is incorporated into a football player’s training regimen, it can improve countermovement jump and jump shot performance.

There are variations of the lateral shuffle, such as single side step, side shuffle with ground touches, and banded side shuffle.

If you perform this third-best cardio exercise, always engage your core, and chest up, make steps smaller, and bend the knees.

4. Plank Jacks

Plank jacks are one way to strengthen the core muscles. By doing this exercise as part of your conditioning, you will also activate the muscles in the hips and back. 

This exercise is essential to athletes, especially those recovering from an injury. This variation of planking rehabilitates the back and develops a better torso due to intra-abdominal pressure and isometric contraction.

If you master this exercise, you will have better stability and body coordination.

5. Compound Exercises with Minimal Load

The focus of a football player is not to be built like a tank. They want to be as lean as possible.

To achieve this condition, athletes train with lighter weights. They also do not focus on a single muscle group during a weight training day. Football players focus on the whole body itself.

Thus, they lift lighter weights but with higher repetitions to improve endurance.

“Mostly, they will be complex exercises. Sometimes, if the players can even perform weightlifting exercises with less load or higher reps, with proper technique, it’s very good,” said sports scientist Csaba Gabris.


Cardio training is important to a person as it promotes weight loss, strengthens the heart, and improves lung capacity and the immune system. It can also reduce the risks of certain diseases.

People and OKBET players can also do these exercises. Incorporate these into your workout and strengthen your cardiovascular.

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