We start every workout with a game of walking football, we have found this low impact activity is an excellent way to warm up and for new people to socialise/integrate with the group. In addition to this, there are many benefits to walking football including:

• The low impact nature of the sport means that it’s suitable for people returning from injury and/or have joint problems.
• Helps build strength and endurance.
• Social Interaction.
• Learn new skills.
• It’s a great way to keep fit and active.
• Its a sport that people at all levels, abilities and fitness levels can play.
• Walking football is an amazing way to improve your balance and flexibility.
• Improves mental health.

Dynamic stretching is a form of stretching where joints and muscles go through a full range of motion. It is done at a slower pace than most workouts and uses momentum from form and static-active stretching strength. Dynamic stretching helps warm up the body, loosen the joints, improve flexibility and blood flow, and prepare the muscles and tendons for more intense exercise. Dynamic stretching is beneficial in sports and should be similar to the activity to be performed.

We use a variety of training methods including:

• Plyometrics
• Cone work
• Speed Ladder
• High knees
• Lateral movements
• Stepovers
• Tuck jumps
• Torso (trunk) twists
• Arm circles
• Leg swings
• Walking lunges
• Butt kicks
• Hip circles
• Lunges with a twist
• Hamstring kicks
• And many more

It wouldnt be a workout with a kickabout if we didnt include some kind of a football drill. 

Our drills will be low impact and cater for all abilities. The aim is to continue the exercise in a fun way utilising our love of kicking a ball.

All Fiitball workouts will have either a HIIT or Circuit training elemant included:

Circuit training is a workout method that involves rotating through several different exercises for a certain amount of time or number of repetitions, with little to no rest. Because circuit training is time-efficient and targets your whole body, it can help build strength, improve heart health, and help you lose weight.

High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion. HIIT involves exercises performed in repeated quick bursts at maximum or near maximal effort with periods of rest or low activity between bouts. The very high level of intensity, the interval duration, and number of bouts distinguish it from aerobic (cardiovascular) activity, because the body significantly recruits anaerobic energy systems (although not completely to the exclusion of aerobic pathways). The method thereby relies on "the anaerobic energy releasing system almost maximally.

Importance of a warm down:

• Reducing breathing and heart beating rate.
• Returns muscles to optimal tension
• Cools down the body temperature.

We always include a light/jog and stretches at the end of every fiitball workout.