The Best Bodyweight Workout for Busy Footballers

CREATED BY: The Non-League Network

Introduction

You’ve got work, family, matches, training… and somehow you’re meant to fit in the gym too?

Forget the “no time” excuse. You don’t need a gym to stay strong, sharp, and match-ready.

This workout can be done anywhere — living room, park, car park outside the ground — and it hits every muscle group you actually use in football.

No kit. No monthly fees. Just you, gravity, and 20 minutes.

Videos You Can Steal

Full Body Footballer Bodyweight Workout

Football-specific movements for strength, stability, and endurance.

Core Strength for Football | No Equipment Needed

Improve balance, shooting stability, and injury prevention.

Lower Body Power with Bodyweight Only

Boost acceleration and strength without touching a weight.

The Workout (Do as a circuit – 4 rounds)

1. Bulgarian Split Squats – 12 reps each leg

Builds single-leg strength for sprints, tackles, and balance.

2. Push-Ups – 12–20 reps

Upper body power for shielding, throw-ins, and aerial battles.

3. Glute Bridges – 15 reps

Stronger glutes = quicker acceleration and injury prevention.

4. Mountain Climbers – 30 seconds

Core + cardio. Mimics driving your knees in a sprint.

5. Plank to Shoulder Tap – 30 seconds

Anti-rotation core works for stability when striking or defending.

6. Broad Jumps – 8 reps

Explosiveness for chasing loose balls and winning headers.

How to Use This:

4 rounds. Rest 60–90 seconds between rounds.

2–3 times a week on non-match days.

Keep the form tight — don’t just blast through it.

Final Word

Football fitness isn’t about looking good in the mirror — it’s about playing better.

This workout builds the strength, power, and stamina you actually use in games — and it fits into the busiest schedule.

In non-league, the fitter you are, the longer you last… and the more you stand out.