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Football is played in two main forms, firstly as a 90 minute game with a 15 minute half time rest period, or a more explosive 5 aside game.

Being a sport that is constantly on the go, your fitness level and strength plays an important part in your game, however a high skill level on the ball and good knowledge of the game are also essential.

Football is a sport that requires a multitude of athletic abilities, aim to make improvements in the following to improve your game:

• Explosive acceleration and fast sprinting speed.

• Muscular endurance and strength in the lower body.

• Muscular balance and high levels of neuromuscular co-ordination.

• Body awareness and agility, the ability to know where your body is, and be able to move it.

• Discipline to take orders and decisions, as well as putting the team first.

• Good flexibility to avoid injury, football players are prone to poor hamstring flexibility.

• Correct balance between your quadriceps and hamstrings, as well as strength imbalances between your left and right leg.

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