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 to shape, whether your goals are football or fitness related. In the first of a series of articles founder Kameron Jaff explains how it works.
The warm up
Here we combine circuit classes and football, so to get the body warmed up you’ll have a ball at your feet but will also do sets of dynamic stretching. This not only stops your touch from getting rusty but also warms the muscles that you’d use in the gym. Generally there’ll be a technical move added in, such as some step-overs or Cruyff turns. The warm up lasts between 10-15 minutes and we usually drink Red Bull in the afternoon, to feel energised ahead of the work out.
The ball control we did in the warm up is incorporated into the first exercise, so if we’ve been practising dribbling or step-overs, that’ll be the first thing we focus on in the first exercise, to improve having the ball at your feet. Then we’ll work on some cardio. An example exercise is players are in pairs, with cones on the floor in the shape of a box. The cones are colour-coded and you have to run to each cone depending on which colour is shouted out by your partner. Then we get the ball involved to make it harder, so you have to control the ball while on the move. There’s no standing still, when you’re not running you’ll be doing calisthenic exercises like burpees, squats and press ups to keep the heart rate up.
The next exercise focuses less on football and includes things you’d usually find in the gym and not on a football pitch, like battle ropes, dumbbells and weighted sleds to complete a strength and conditioning workout. In between all the strength training we’ll do a little football exercise, like juggling the ball, shooting, dribbling between cones, something like that, just to keep the body moving. This section of the session lasts around 25 minutes.
We use a five-a-side pitch and what we do is split into three teams, two of which are on the pitch playing a match and the other team is outside working out. This ensures the players aren’t just stood waiting around when they’re not on the pitch. They’ll do a circuit including burpees, push-ups, mountain climbers and squats. Everyone wants to play football but we try and keep the heart rate up for the duration of the session for everyone, even for those not on in the match.
You can find out more about FitBall at www.fitballfactory.me and Instagram @fitballfactory
Produced using unique technology and extensive research, Melt Water is the result of years of development. The production process mimics the natural formation and melting of glaciers and involves a complex multi-stage freezing, extracting and melting process.
Melt Water is a result of freezing, extracting and melting. As ice crystals start to form during freezing, they naturally push away all impurities and admixtures. The water that doesn’t freeze, due to impurities, is removed using special technology. At the final stage of production, the final layer of ice is melted back into water giving it the unique icy taste.
Melt Water benefits
During exercise, it’s vital to stay hydrated and ice cool Melt Water is a favourite of health and fitness trainer Jennifer Chalouhi. In a series of videos produced with Sport360, Chalouhi pinpoints the optimum times of hydration and how drinking water benefits your workout.
In the first in a series of clips, Chalouhi demonstrates simple but effective exercises you can do in the gym or at home to get in shape.
An effective lower-body exercise that works your glutes and quadriceps and also engages your hamstrings.
Body weight squats
Squats hit your legs hard, requiring multiple muscles to work in unison and stimulates growth and muscle tone.
Ideal for releasing tension and increasing flexibility. Arm circles are often used as a warm-up, targeting your shoulders, triceps, back and biceps
Good for loosening up before and during a work out, especially if you’re going to be putting extra pressure on your wrists with push-ups.
This loosens the muscles and tendons around the foot. Stiffness in the ankles leads to stress in the foot and the legs, leading to knee pain, back pain, and neck pain.
Plank hip openers
Great for the core and ideal for loosening the hips. Tight hips means a tight lower back, making it harder to walk, sit, and stand.
Ramadan is a time of reflection and contemplation – but it can also be a great time to reboot your system and get in great shape for the year ahead.
The perfect place to get into shape fast is The Spa and Gym at the Fairmont Dubai, where personal trainer Joao Batista Gonsalves will tailor the exact fitness programme to suit your needs.
Sport360° recently had the chance to try one of Joao’s innovative and revitalising workouts.
Joao starts off with an evaluation to find out exactly where you are at in terms of your well-being and overall fitness.
He then helps you identify your goals and best of all, designs a personal plan for you to reach those goals on a realistic timeline.
Joao is very clear from the outset that you need to be precise about what exactly your goals are.
My long-term goals were to get fitter, tone and maybe lose some kilos, while my short term was to get more toned.
Quickly and expertly Joao then came up with a workout plan to help me achieve my goals. He then guided and monitored my workout to make sure I got maximum effectiveness out of each exercise.
Joao realises that many people in Dubai have hectic work-life schedules and only have a certain amount of time during the week to workout. He wants to make the maximum use of every second.
I started off with some push ups, then wall squats, TRX row, triceps dips and hammer curls.
Joao then smoothly increased the intensity in complexity of the exercises with a squat and chest press, side plank and row, wall squat and lateral raise bicep curl, skull crush on the ball and jump squats followed by plank.
Throughout he made sure that every second of my workout was fully utilised so in just an hour I produced maximum effort for maximum reward.
The session ended with a quick stretch to finish off.
Afterwards I felt like I had an intense workout, in the minimum time, with all muscle groups worked. I could literally feel the session doing me good and was already looking forward to the next one.
Joao explains that “by designing a work out based on the clients goals, and if the clients goal is to lose weight, I always make sure to utilize fatty acids as a source of energy for the work out and then by also checking what the client ate the whole day. based on training them in a way which will digest all that food so there’s no backlog for the body the next day.”
“If the client ate a lot of protein and a lot of carbs in order to digest the carbs we’ll make sure the client does a good amount of weight training and so in this way we digest all the food and there’s no chance of it getting stored as fat.”
I ended my workout with the perfect cool down – taking a dip in one of the Fairmont’s stunning pools – just outside the gym.
Another post-workout option is to book in for a Spa treatment such as a Dubai Muscle Melt massage, delivered by highly qualified staff, which will leave you floating on air. Or even a Luxury Caviar Anti-aging Facial for her or a Refinery Facial Deep Cleansing for him.
Joao’s sessions start from AED199 per person for hotel guests, residents and Health Club members.
10 session passes and group rates are also available so book now for your Ramadan transformation.
What: Personal Fitness Training with
Where: The Spa and Gym at the Fairmont Dubai
When: Anytime that suits you