Working Out The Football Way

First Kick Academy Coach Zayden doing Inside-Outside cuts. Photo Credit : First Kick Academy.

With exercise being part of the daily/weekly rituals of many, and with football being the most-watched sport on television in the Lion City, ActiveSG Circle set out to find out, if both elements could come together, in a fun and healthy manner.

To help us, we caught up with 2 prominent youth football training setups in the Republic, namely First Kick Football Academy and JSSL Singapore FC.

Here are the proposed simple football-related exercises, which social footballers can incorporate into their weekly workout sessions.

First Kick Academy Coach Hanafiah Al-Sofli. Photo Credit : Ng Chrong Meng/UTR!

Name : First Kick Academy Coach, Hanafiah Al-Sofli
Hanafiah presently holds the position of General Manager & Coach Developer at First Kick Academy. His coaching journey with First Kick Academy commenced in 2010 when he joined as a freelance coach. In 2016, he had the privilege of transitioning into a full-time staff role. And during this enriching journey, he had the honour of learning and growing under the guidance of Coach Jimmy Beh.

“My pursuit of coaching excellence led me to attain the 'C' and 'B' coaching certifications. Currently, I'm dedicatedly working towards achieving the prestigious AFC 'A' Coaching Certificate. In addition to my role at First Kick Academy, I serve as the Head Coach of the Geylang International FC Women's Team. Moreover, I'm actively engaged as a Coach Developer with FAS, where I am responsible for facilitating Introductory Coaching Courses and Grassroots Courses. These experiences have not only nurtured my passion for coaching but also equipped me with a deep understanding of football development at various levels. I am committed to sharing my knowledge and expertise to foster the growth of football in Singapore,” added Coach Hanafiah.

Q : Coach Hanafiah, could you suggest up to 3 football-related exercises which social footballers can use, as part of their weekly workout sessions?

Hanafiah : 1st Drill - Inside-Outside Cuts Between 2 Cones. Duration: 15-20 minutes
Execution: Place two cones about two feet apart. Begin by dribbling the ball between the cones, alternating between inside and outside cuts with each pass. Focus on close ball control and precise footwork.

Impact: This drill sharpens your dribbling skills and enhances ball control. Inside-outside cuts are essential for evading opponents on the field, improving your ability to change direction quickly.

First Kick Academy Coach Zayden doing Inside-Outside cuts. Photo Credit : First Kick Academy

Hanafiah : The 2nd Drill is Pull-Push. Duration: 20-25 minutes
Execution: You'll need a partner for this exercise. Stand about 10 meters apart. Pass the ball back and forth using the pull-push technique. Control the ball with the sole of your foot (pull) and pass it back with the inside of your foot (push). Vary the distance and speed of passes.

Impact: The pull-push drill significantly improves your first-touch control and passing accuracy. It's an excellent exercise for honing your ball-handling skills and teamwork.

First Kick Academy Coach Zayden demonstrating the Pull-Push exercise. Photo Credit : First Kick Academy

Hanafiah : The 3rd Drill - Juggling Exercises. Duration: 15-20 minutes
Execution: Juggling involves keeping the ball in the air using your feet, thighs, and head. Start with basic juggling using your feet and gradually incorporate other parts of your body. Challenge yourself to increase the number of consecutive touches.

Impact: Juggling exercises enhance your ball control, balance, and coordination. They also improve your touch and feel for the ball, crucial skills for both beginners and advanced players.

First Kick Academy Coaches Zayden and Hanafiah showcase Juggling exercises. Photo Credit : First Kick Academy

Hanafiah adds : “Regarding the frequency, I would recommend incorporating these football drills into your workout routine at least 2-3 times a week. This consistent practice will help social footballers see steady improvements in their skills and overall fitness levels.”

JSSL Coach Hafeez Shahni showcases the Ladder Shuffle. Photo Credit : JSSL Singapore FC

Name : JSSL Coach, Hafeez Shahni (AFC certified coach)
Hafeez has been coaching for the past 9 years, formerly working with Chelsea FC International Development centre and in United World College East. Currently, he’s the Head Coach of the JSSL Singapore Girls Program and Assistant Coach for the Tampines JSSL Women’s Team.

Q : Coach Hafeez, could you suggest up to 3 football-related exercises which social footballers can use, as part of their weekly workout sessions?
Hafeez : 1^st drill : Explosive / Jumping lunges. Duration: 3 sets of 60 seconds time interval.
This exercise will improve your cardiovascular endurance. It is an effective and challenging cardio exercise, as they require rapid and repeated movements of your legs. It is also a great way to strengthen the legs.

JSSL Coach Hafeez Shahni executes a set of Explosive/Jumping lunges. Photo Credit : JSSL Singapore FC

Hafeez : 2nd Drill is the Ladder Shuffle. Duration: 3 sets of 60 seconds time interval
The ladder shuffle is a great football agility drill to enhance fast footwork and agile feet.

JSSL Coach Hafeez Shahni showcases the Ladder Shuffle. Photo Credit : JSSL Singapore FC

Hafeez : The 3^rd Football Drill - Dribbling through the cones/poles (slalom). Duration: 3 sets of 60 seconds time interval.
Weave through the poles as fast as you can while dribbling the ball. The slalom drill enhances dribbling skills, agility and speed. It also helps you develop your balance, quickness, direction change and your ball control.

JSSL Coach Hafeez Shahni demonstrates, Dribbling through the Cones. Photo Credit : JSSL Singapore FC

Q : How many times a week, would you recommend these football drills?
Hafeez : These exercises can form as a High-Intensity Interval training. 60 seconds for each exercise with 60-second breaks. We would recommend to do these drills at least 2 times a week as you can focus on other exercises (such as core and body strength) for the rest of the week.

For more on football, head over to our 'Learn A Sport' section here.