8 Fun Football Exercises - Useful for Everyone

You don't have to play football to enjoy football exercises. Indeed most football exercises are actually stretches or cardio. A few are even bodyweight exercises.

Some of them are also ab workouts and/or work your obliques (side muscles). The end result is that football exercises are both versatile and inexpensive (you can buy a football for approx. $15 to $20).

So find yourself a clear space to exercise, get out your football [although in theory, any large ball will do - basketball, soccer ball, volleyball, etc.] and get ready for some exercises.

#1. Twists

Standing with two feet apart hold the football in front of you with both hands. Without moving your hips or legs, twist your upper torso as far to the right as you can. While you do so maintain arm pressure on the football in front of you. Do the same again to the left. Repeat 100 times.

This is my personal favourite of all my football exercises. Once you get good at it you can go really fast and it ends up being really exhilarating. It stretches and works the obliques and your lower back muscles.

#2. Squat Jumps

Holding the football in front of you and maintaining your torso in an upward position lower yourself into a squatting position. Then jump upwards, raising the football high above your head. Repeat 20 times.

#3. Forward + Backwards Bends and Sides

Standing with your feet apart place the football behind your head and hold it in place with both hands. Lean forward like you are doing a situp. Then do the same but lean backwards. Next lean to the right as far as you dare, then the left. Repeat 20 times.

#4. Knee Bumps

Holding the ball in front in front of you with both hands, raise your right knee until it is just below the football. Next in one swift motion lower your right knee and raise your left knee in a jump and try to bump the football out of your hands. (You may feel like you are doing that kick from the 1st Karate Kid movie.) With your hands try to with-strain the ball as best you can. Repeat 20 times.

#5. Squeezes

This exercise is easy. Just squeeze the football between both hands and move from side to side, squeezing as hard as you can, alternating which arm you are pushing the most with. Continue this exercise for 2 minutes.

#6. Toss and Catch

Catching a football requires good hand-eye coordination and also muscle coordination / balance. Simply tossing a football in the air and catching it with one or both hands is good exercise. Try to alternate which hands you throw and catch with. Throw and catch 100 times.

#7. Football Situps

Sit and balance yourself on top of your football. Place your feet out in front of you and lean backwards about 45 degrees. Then lean forward you are doing a situp, but without falling off the football. I admit this is nearly identical to using a standard exercise ball, but with a football it is lower to the ground and provides less stability due to it shape, thus you will need to pay attention to you balance. Try not to fall off it. :)

#8. Circle Passing

Pass the football behind your back from your left hand to your right hand, then in front of you from right to left, completing a circular motion. Repeat 50 times and then switch direction.


Better yet, find a friend or family member and go outside and throw the ball back and forth for an hour or so!