Boosting Fitness and Agility

Fitness and agility are crucial for maintaining high performance throughout a match. Start with dynamic warm-ups, including high knees, lunges, and side shuffles for 5–10 minutes. For agility, set up a ladder and perform quick step-in and step-out drills. Spend 10 minutes daily improving your foot speed. Incorporate sprints: mark out a 20-meter course and perform 10 all-out sprints with a 30-second rest in between. Plyometric exercises, such as box jumps and lateral bounds, enhance explosive power. For endurance, practice interval runs by alternating between jogging and sprinting for 20 minutes. End your session with core-strengthening exercises like planks and leg raises, as a strong core is vital for balance and stability. Aim for at least 30 minutes of fitness-focused training 4–5 times a week.