If there is anything that soccer players revere so much, it is that they can maintain a high level of cardiovascular fitness, which can sustain them all through the 90 minutes of intense action on the pitch. Interestingly, to achieve this, many soccer players have identified the John Terry treadmill workout as a cheat sheet to keep fit and stay in form during training sessions and even during the main challenge.
You may ask, "does the John Terry workout work?" If that is your question, the simple answer is yes, the different John Terry cardio routine is a go-to fitness regimen with many juicy perks for soccer players.
So, the soccer treadmill workout will give you a soft landing when you need to build the muscle mass to help you beat your opponent and smash the ball past the goalkeeper.
What is the John Terry Workout?
So, if you want your name written in gold in the amazing world of soccer, the John Terry treadmill workout shouldn't be missing from your daily workout schedule.
This is a question you probably may be asking even before clicking to see the content of this article.
Well, without any intention to bore you with many stories, the John Terry running workout or John Terry training are simple exercises to do at home, especially when you have the treadmill equipment within the comfort of your home.
With these exercises, it is possible to give your body a daily dose of the John Terry diet for that muscle mass, stamina, running speed, and agility you need to maneuver the ball past your opponent without breaking a sweat.
Top 4 John Terry Treadmill Workout for Soccer Players
If you need to put yourself through the John Terry fitness test or simply want to engage in different John Terry HIIT workouts, here are some of the best soccer treadmill workouts every other soccer player uses to stay ahead of their game.
Perhaps you don't have the luxury of owning a piece of a treadmill and other gym equipment in your home; there are a handful of stores you can rent gym equipment for home without breaking the bank.
So, without much ado, let's quickly dive into the best 4 John Terry challenge treadmill workouts for every soccer player.
1. Fartlek Training
Soccer players don't always move at the same speed or in the same direction. However, it is important that players quickly transition from walking to a swift sprinting, cutting diagonally, and even moving backward due to the nature of the game.
For this reason, a treadmill Fartlek running program is one of the John Terry HIIT workouts to prepare for this event. Interestingly, this is a type of interval training in which you walk, jog, or run for varying amounts of time.
While doing this, you can cycle between walking, jogging, and sprinting at random intervals using the treadmill's speed buttons.
Fartlek Treadmill Workout Sample
Although fartlek training appears to be a convenient option for those individuals who aren't ready to challenge themselves, don't confuse the word "unstructured" with "unintentional."
So, before starting John Terry training, set a speed or duration plan for yourself and start any fartlek workout. However, while doing this, ensure that you have a strategy for controlling the acceleration or pressure.
Nevertheless, the time length and speeds are best suited for experienced runners and soccer players, but you can adjust the speeds to suit your ability.
Below are the steps to begin your fartlek treadmill workout:
- Warm up by gently jogging or walking for an average of about 6-7 minutes at 3.0 miles per hour. When doing this, ensure that you set the incline to about 7%.
- Then, at a 1 percent inclination, run for an average of 2 miles at 12mph.
- Take a three-minute break by slowing down to five miles per hour, and when doing so, don't adjust the incline.
- Accelerate to 6.5 mph for 30 seconds for the workout set.
- Perform another three-minute rest and continue at about 5-6 mph.
- Keep going at this rate and increasing for 30-35 seconds before decreasing for 3-4 minutes. continue this until it's about 20 minutes.
- Step up your running speed to about 6-7 miles per hour and run one more mile.
- Finish by a slow running at 3.3 mph on a 6-7% incline for a brief moment of relaxation. Finish with a few stretches once you are done relaxing.
2. Incline running
John Terry's workout includes simple hill running and remains one of the surest techniques to enhance your leg strength. Once you use a treadmill with the incline set at about 12% or above, you can enjoy the juicy perks attached to uphill running even from the comfort of your home. Of course, this is also very good if your home is located where there is no hill. You can try interval training with various incline percentages to have a good workout mix.
Treadmill Incline Guidelines and Tips
To start, it is good to warm up for an average of 5-6 minutes using a slight incline or level walking at a very slow speed. Once that is done, you can adopt these steps to get more bangs for your treadmill exercise.
a. Understand how your treadmill equipment works
Generally, most treadmill equipment allows you to adjust the incline even during your workout, whereas you can only make such adjustments to others before your workout session.
This implies that at almost every point, you will need to adjust the incline of your treadmill. This, you can tell, isn't a good idea, especially when carrying out interval workouts.
b. Use the right treadmill techniques
Once your incline level has increased, it is advisable to take good posture with shorter steps. For example, don't lean backward; instead, push yourself forward.
Try as must as possible to ignore your handrails. The expected results won't come when you can't let go of the handrails. In a situation where you are comfortable with walking steps, employ a good uphill working step.
c. Changes should be done gradually
It is natural to move at a slower pace when going uphill, which will be reflected in your breathing and heart rate since they will show that your body is in for a demanding walk. So, it is important to allow this to monitor how well you've gone with your workout instead of your speed.
However, it would help if you understood that any treadmill's workout intensity is a function of speed, incline, and duration. So, if you choose to make your incline steeper, ensure that you cut down your speed and time. With this, you can gradually increase speed and time as you master a steeper incline.
3. Sprints
As is the case with other running categories, sprints improve your cardiovascular organ's fitness, especially for soccer players. Sprinting is also an exercise that can strengthen your legs and build your group of muscles.
Typically, sprints help to build the muscle fiber of your hamstrings and quadriceps, and it helps you maneuver the ball past your opponent with ease.
It is advised that you spend the first few minutes slowly adjusting your pace from a stroll to a quick jog, and after that, switch between two minutes of sprinting at top speed and walking, respectively.
Below are some steps to get the best when sprinting with a treadmill
Step 1
The first thing to do is to start up the machine. Once it's started, get on it and start with a slow pace. Soon, you'll discover that it's just like taking a brisk walk. Do this for a few minutes.
Step 2
Slowly increase the pace on the treadmill until you've broken into a sprint. Do this for a few seconds.
Step 3
Slow down the speed/rate of the treadmill to a walk and take a brief break.
Step 4
Continue workout by increasing the velocity of the treadmill back to a sprint, and do it for a while.
Step 5
Engage in the sprint over and over again for a few more minutes. Try to push your limit a little.
Step 6
Return the treadmill speed to a walk and take a break for a few minutes.
Tips for sprinting using the treadmill machine
The above is just an example of a sprint workout you may engage in. If sprinting is new to you, I advise that you start with a 10-second sprint at intervals until you are fit.
Helpful warnings when sprinting using the treadmill machine
Ensure to sprint at a comfortable pace, do not try to overwork yourself, especially if you are new to sprinting.
Sprinting is a workout that demands a lot from you. If working out is new to you, ensure that you consult your doctor before starting a new workout routine.
4. Backward and sideways running
Sure, it won't be breaking news that sideways and backward movement is one of the common directions soccer players move in when on the pitch. So, how do you develop your stamina and build your maneuverability to go through these directions without wearing out even before the first half of the match?
The answer is as simple as employing the treadmill equipment to simulate the various directions you will possibly be going through during a match. While on your treadmill, create some time for backward and sideways running instead of using the whole workout session for running forward.
Tips for sideways and backward running on a treadmill
Use these treadmill running tips to get the most out of your time on the machine.
Warm-up
It's tempting to simply step on your treadmill and begin your routine workout. But, like other outdoor exercises like running and jogging, you must have a brief moment of warm-up before going deep into the intense part of your workout routine.
Just in case you may be wondering, warming up is a good way to step up the heart rate, get sufficient oxygen to your muscle, and increase your body temperature. These, every part of your body will be super efficient.
Understand the functioning of your treadmill equipment
Learn the various functions of your equipment to get the most out of your workout. If you're using a treadmill at the gym, ask a trainer to show you how to use it before you get on because it's not always evident at first. Many treadmills come with:
- A heart monitor
- Speed display
- A calories burn calculator
- Pre-set workouts
Use a slight incline
Adjust the treadmill's incline to between 1% and 2%. Of course, if you're beginning to start running, it's fine to leave your treadmill's incline at zero until you've improved your fitness and gained more treadmill comfort.
But don't relax once you've become used to it because maintaining a zero incline is equivalent to jogging on a small downhill. Instead, for at least part of your workout, try raising your speed or incline so that you feel challenged.
Don't make it too steep
Simultaneously, don't steep the incline too much (exceeding 7%); this will mount unnecessary strain on your ankles, hips, and back.
Some runners believe they are getting good exercise if they attempt to run the entire distance on a steep hill (anything over 2 percent).
Don't hold on to the handrail
Some people believe they must hold onto the handrails when walking or running on a treadmill. However, the handrails are merely there to assist you in safely getting on and off the treadmill.
Don't lean forward
Maintain a straight posture. Because the treadmill drags your feet backward, you don't need to lean forward. If you lean forward too far, you risk neck and back pain as well as losing your equilibrium.
Don't look down
It's difficult not to glance at the console to check how much time or distance you have left, but your running form will suffer if you do. Also, avoid looking at your feet. You'll most likely be slumped over, which might cause back and neck pain.
Don't step on or while the treadmill is moving
Jumping or falling from a speedy treadmill is one of the leading causes of treadmill injuries. So, always ensure that you slow down the speed of the treadmill equipment before stepping on or out of the machine.
Frequently Asked Questions
1. Is the treadmill a piece of good workout equipment for soccer players?
Sure, a treadmill is the perfect workout equipment every soccer player should own because it is a sure way to stay fit and improve their soccer performance right in the comfort of their homes. With this, they don't necessarily need to hit the gym every time they need to work on their running speed and maneuverability techniques.
2. Does a treadmill workout improve stamina?
A treadmill doesn't only help soccer players to burn calories or improve their running speed. Instead, it also helps improve soccer players' stamina, especially when carrying out interval or hill training.
3. What are some disadvantages of using a treadmill?
Sophisticated treadmill equipment can be pretty expensive, and their high impact during jogging can cause severe pains around the joints, ankles, hips, and even knees.
4. What group of muscles does a piece of treadmill equipment work?
Although virtually all the muscles in the body are engaged during a training session using a treadmill, the most common target muscles include the thighs, hamstrings, quadriceps, glutes, and calves. However, with a steeper incline, other muscles, such as the abdominal muscles, are also engaged with a lower intensity on the pectorals, shoulders, arm, and back muscles.
Wrap Up
A treadmill workout is undoubtedly a must-try for every soccer player who hopes to succeed in their career.
With tons of routine fitness workouts that can be done using a treadmill, sprint, fartlek training, backward and sideways running, and inclined running are top on the list of treadmill workouts for every soccer player.