From toning and strengthening to boosting agility – here’s how to shape up for the Women’s World Cup in 12 easy moves
LET our roaring Lionesses inspire you to get moving as the Fifa Women’s World Cup kicks off on Thursday.
The month-long tournament in Australia and New Zealand will give the squad another chance to show off their skills, following an epic win at last year’s Euros.
Our ladies caused quite a stir as they battled their way to the final, before defeating Germany 2-1.
But being a Lioness does not come easy. It requires some rigorous training and an epic level of fitness. Lucy Bronze, Lauren James, Chloe Kelly and the rest of the squad are not mucking around.
And while you might be watching from the sofa when they take on Haiti in their first group-stage clash on Saturday, perhaps you will be feeling inspired to get football fit.
Will Duru, a personal trainer, strength and conditioning coach and former footballer, says you need strength, endurance and agility to be a top player.
Will, below, who played for his local side, London Tigers FC, told Sun Health: “Footballers don’t just train by playing football.
“They have to work out in other ways to ensure their body is strong and functional.
“They need to work their muscles and their cardio system.
“Football is an endurance and stamina game, but to be the best, you need more than just stamina. You need power for explosive speed and jumps, and agility to get you out of trouble and create danger for the opposing team.”
Will has put together a workout, using your own bodyweight, which you can do at home or in the park. So you can get match fit — regardless of whether you plan to kick a ball or not. Here he talks us through it.
THE WARM UP
This gets our heart rate up and loosens muscles and joints, prepping the body for movement.
1. SKIPPING ON THE SPOT
One minute
IMANGINE you are back in the playground, skipping with a rope.
Except this time you don’t have a rope, and you’re just doing the motions, hopping from one foot to the other
2. JUMPING JACKS ON THE SPOT
One minute
JUMP with feet together then apart, simultaneously lifting your arms up in the air as your feet jump apart, and bringing your arms back down to your sides when your feet come together
3. BUTT KICKS ON THE SPOT
One minute
STAND with your hands behind you on your bottom, palms facing away from you.
Hop from one foot to the other lifting each foot up behind you and kicking your butt cheek
MOVES FOR… STRENGTH
These are the exercises to help build strength and tone your muscles.
4. BODYWEIGHT SQUATS
Three sets of 15 reps
STAND tall with feet just wider than hip width apart, and core and back engaged (it should feel like you’ve zipped up your tummy muscles to your belly button).
Push hips back and bend the knees as you drop down into a squat until your thighs are parallel to the ground. Push up through heels to rise. That’s one rep.
5. WALKOUT TO KNEE PRESS-UPS
Two sets of six reps
STAND tall with legs hip-width apart. Hinge at the hips, lowering your body down and keeping your legs as straight as possible.
As your hands reach the floor, walk them forward until you’re in a plank position with back flat and wrists under shoulders.
Bend at elbows and lower your chest to the ground. Use hands to push back up into a plank. Walk hands back to feet, and stand.
Drop down to knees for the press-up bit if you struggle.
6. BODYWEIGHT REVERSE LUNGES
Three sets of 16 reps
STAND tall, step back with the right foot and bend both knees until the back knee taps the floor. Your front knee should be directly above your front foot.
Then push up through the front heel to rise.
Swap and step back with your left leg. Do eight on each leg, per set.
7. FLOOR BACK EXTENSION
Two sets of ten reps
FIND a comfortable patch of grass or lie face down on a mat.
Your arms should be at a 90-degree angle to your sides. Keep looking at the ground as you lift your upper body off the floor using your lower back muscles.
Pause, then lower your upper body back down. That’s one rep.
8. BODYWEIGHT BENCH DIPS
Three sets of ten reps
SIT on the edge of a bench or wall. Place hands either side of your butt.
Slide your bottom off the bench and bend your elbows, lowering your body down to the ground.
Stop when your elbows are at a right angle. Then push up through your palms to come back up. That’s one rep.
9. KNEELING BENCH PRESS-UPS
Three sets of ten reps
KNEEL in front of a bench or wall. You might want to kneel on a mat to protect your knees.
Place both hands on the bench and bend both elbows to lower your chest down to the bench.
When your chest hits the bench, push yourself back up.
MOVES FOR… AGILITY
Finish up with moves to help improve your agility.
10. HIGH KNEES ON THE SPOT
Three sets of 30 seconds, 30 seconds between each set
HOP from one foot to the other, lifting the knee up to your tummy on each hop and keeping arms bent at elbows above them.
11. FIVE-METRE LATERAL SHUFFLE
Three sets of 30 seconds, 30 seconds between each set
SET some markers (use anything you have to hand, from socks to sticks you find in the park) five metres apart.
Stand with feet hip-width apart, side on at one marker. Squat down slightly and move left or right foot (depending on the side you start on) along, quickly followed by other foot.
Continue this until you hit the second marker. Try to stay low the whole time, with your gaze forward. That’s one rep, then reverse the shuffle, back to where you started.
12. MOUNTAIN CLIMBERS
Two sets of 30 seconds, 30 seconds between each set
IN a high plank position (when you hold a press-up pose), drive your left knee to your right elbow and as you return the knee, quickly bring the right knee to your left elbow.
Alternate quickly between the two legs, keeping your shoulders directly above your hands and maintaining a flat back throughout.