Maximise your training by combining weights and football skills with fitball

Nick Watkins 28/06/2018
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Keeping it up: Fitball is a great way to train every muscle group in the body

Fitball Factory is a workout concept providing group-training classes that combine football drills with strength and cardio interval training. These workouts are designed to improve technical aspects of your game and get you in shape at the same time, whether your goals are football or fitness related. In the third in a series of articles founder Kameron Jaff explains how fitball benefits different muscle groups.

The core

Legs are obviously a key muscle group to focus on, you want to build strong quads, calves and hamstrings but your core is also vitally important when you’re playing football. You get a lot of strength in your shots from your core. What I like to do is functional training, so that’s exercise moves where you’re working more than one muscle group. You have the primary and secondary groups that are always being worked. We’ll do variations of a plank to make sure the core is strong.

Weighted lunges

We’re talking split lunges with bicep curls into a push press, so you’re in a lunge position then you’re doing a bicep curl, then a press if you can, so it’s pretty much a full-body exercise. To execute it, you take a big step forward with the weights held by your side and then return to the standing position and curl the dumbbells. Add a press-up in if you can.

Burpees

This is brilliant for testing your cardio, it’s full-body and explosive. Burpees are a physical exercise where you do a squat thrust and end up in a standing position. It’s great for burning fat and getting the heart rate up and getting your body active. You’ll be breaking into a sweat after a minute of these.

Kettle bells

We’ll do swings, snatches and a variety of moves like squats into a push press. A snatch is basically where the kettle bell is on the floor and you’re in a squat position and then you lift the weight above your head. It works the hamstrings, quads, back, and shoulders and you can increase the weight as you get stronger.

Football

The idea about fitball is time, you want to work out stay fit get lean, ripped whatever, but you also want to play football, so it combines the two. A lot of people don’t have time to go to the gym and play football in an evening, so we do both. I usually drink Red Bull about an hour or so before the session begins and we play a game at the end of the work out.

You can find out more about FitBall at www.fitballfactory.me and on Instagram @fitballfactory

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Daily Digest: Brazil book place in last-16 after Germany crash out against South Korea

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Good morning, David Cooper here giving you a bitesize look at what’s going on today in the world of sport.

TOP STORY

Pre-tournament favourites Brazil eased into the last-16 as goals in each half from Paulinho and Thiago Silva confirmed Serbia’s elimination with a 2-0 defeat.

The record-five-time winners topped their section and will meet Group F runners-up Mexico on Monday. Read our talking points and player focus from the match.

Meanwhile, defending champions Germany bowed out at the group stages for the first time since 1938 after suffering a 2-0 defeat to South Korea.

Joachim Low’s men failed to get out of second gear and could not breach a granite-like South Korea defence. In a must-win game for the European powerhouse, this was an embarrassingly tepid display. Check out our key takeaways from the game at the Kazan Arena.

WORLD CUP NEWS

In last night’s other matches, Sweden stormed into the round of 16 thanks to a 3-0 win over Mexico, from which El Tri just scraped through as a result of Germany’s defeat.

Switzerland also moved through to the second round, after a draw over Costa Rica but will be without captain Stephan Lichtsteiner because of suspension.

In today’s big game, dark horse meets dark horse, but both England and Belgium have already bolted into the knockout stages. Take in Chris Bailey’s talking points ahead of the crunch tie (22:00).

CRICKET

Kusal Perera battled through the considerable discomfort of a painful chest injury to guide Sri Lanka to a historic series-levelling four-wicket victory over the West Indies in the third and final Test at Kensington Oval in Barbados.

Set a target of 144 and resuming on the fourth day at the overnight position of 81 for five, Sri Lanka reached their goal for the loss of one additional wicket to become the first Asian team ever to win a Test match at Caribbean cricket’s most iconic venue.

In other news, the UAE will continue to remain the ‘home’ of Pakistan cricket in the near future after the Pakistan Cricket Board and the Emirates Cricket Board arrived at an agreement.

SOCIAL MEDIA ROUND-UP

WHAT’S ON

Japan v Poland (18:00)

Senegal v Colombia (18:00)

Panama v Tunisia (22:00)

England v Belgium (22:00)

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Daily Digest: Lionel Messi scores as Argentina progress after last-gasp win over Nigeria

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Good morning, David Cooper here giving you a bitesize look at what’s going on today in the world of sport.

TOP STORY 

Lionel Messi and Sergio Aguero after win over Nigeria

At last, a goal from Leo Messi in Russia.

Marcos Rojo was Argentina’s unlikely saviour as the South Americans beat Nigeria 2-1 to advance to the last 16 of the World Cup.

The Manchester United defender volleyed home Gabriel Mercardo’s right-wing cross four minutes from time to book a knock-out clash against France.

Nigeria had been on the verge of progressing instead after Victor Moses’ penalty early in the second half had cancelled out Lionel Messi’s first goal of the tournament.

We were across all the action!

Matt Monaghan brings you talking points from the contest while Chris Bailey was on hand with Argentina and Nigeria player ratings.

You can also watch video animation of the goals from the game, here.

WORLD CUP NEWS

Three wins out of three for Croatia.

Three wins out of three for Croatia.

Ivan Perisic ended Iceland’s World Cup dream with a 90th-minute winner as croatia racked up a third successive victory in Group D.

Iceland’s hopes of an improbable place in the knockout stages were raised when Gylfi Sigurdsson exorcised the demons of his penalty miss against Nigeria last time out with a spot-kick equaliser with 15 minutes to go.

But substitute Perisic fired home right at the end, after Milan Badelj’s second-half opener, to make it 2-1 and kill off any chance of Iceland progressing.

Watch the animated goals from that match, here.

Don’t miss any of the action and news in our dedicated World Cup section, as well as previews to today’s action.

CRICKET

Paine and his troops had no answer to England's assault on Tuesday.

Skipper Tim Paine needs to galvanise his troops.

Cricket Australia are closely monitoring the security situation in Zimbabwe ahead of the national team’s upcoming tour of the country for a T20I tri-series also involving Pakistan.

Australia are slated to take part in the tri-series at Harare which gets underway on July 1 with the finals taking place on July 8.

Read more, here.

Meanwhile, England and Australia face-off in the first T20 of the series later.

SOCIAL MEDIA ROUND-UP

As ever, our social media channels were across all of Tuesday’s World Cup action!

WHAT’S ON

World Cup Football: Group F: Mexico v Sweden (18:00), Group F: South Korea v Germany (18:00); Group E: Switzerland v Costa Rica (22:00), Serbia v Brazil (22:00)

Cricket: England v Australia first T20I, Edgbaston (21:30)

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