{"id":13615,"date":"2022-10-23T11:54:13","date_gmt":"2022-10-23T11:54:13","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=13615"},"modified":"2025-09-24T07:18:38","modified_gmt":"2025-09-24T07:18:38","slug":"pdf-de-preparacion-fisica-para-futbol-2022","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/23\/pdf-de-preparacion-fisica-para-futbol-2022\/","title":{"rendered":"Football (soccer) Fitness Training Program .pdf  [Updated Sept. 2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">El f\u00fatbol es un deporte exigente que requiere resistencia, potencia y agilidad. \u00a1Y mucha habilidad t\u00e9cnica!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lo ideal es que un programa de acondicionamiento o de fitness (por cierto, &quot;programa&quot; es la ortograf\u00eda correcta en el Reino Unido) est\u00e9 periodizado y que el volumen y la intensidad sean significativamente diferentes durante la pretemporada o temporada baja en comparaci\u00f3n con la temporada de f\u00fatbol. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cada programa de ejercicios debe ser espec\u00edfico para una posici\u00f3n y un jugador. Un centrocampista, por ejemplo, necesita m\u00e1s resistencia que un... <a href=\"https:\/\/www.networldsports.com\/buyers-guides\/goalie-glove-size-guide\">portero<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El programa que se muestra aqu\u00ed es un programa de acondicionamiento f\u00edsico general. Puede adaptarse a su propio horario, as\u00ed como a sus fortalezas y debilidades.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Deber\u00edas intentar construir una \u201cbase de fitness\u201d (con carreras de distancias m\u00e1s largas y lentas) para aumentar tu VO2Max en la temporada baja antes de hacer ejercicios de velocidad espec\u00edficos, etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Calentamiento<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Siempre caliente: por ejemplo, haga 5 a 10 minutos de ejercicio cardiovascular en estado estable y algunos estiramientos din\u00e1micos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Luego, enfr\u00edese con un trote ligero o una caminata y m\u00e1s estiramientos, incluidos estiramientos est\u00e1ticos.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Intervalos de Tabata<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Una de las formas m\u00e1s r\u00e1pidas y efectivas de mejorar tu estado f\u00edsico general para el f\u00fatbol es incluir varios intervalos de Tabata en tu rutina semanal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Los intervalos de Tabata se pueden realizar como sprints o en una bicicleta est\u00e1tica (preferiblemente una bicicleta de aire).<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Tiempo<\/strong><\/td><td><strong>Descansar<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Esfuerzo de sprints 100%<\/td><td>20<\/td><td>10<\/td><td>8<\/td><\/tr><tr><td>Descansa 2 minutos y repite.<\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Entrenamientos en el gimnasio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Press de banca con barra*<\/td><td>10-15<\/td><td>2<\/td><\/tr><tr><td>Flexiones pliom\u00e9tricas<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Lanzamientos con bal\u00f3n medicinal por encima de la cabeza<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Golpes con bal\u00f3n medicinal<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>Dominadas<\/td><td>10 (o m\u00e1ximo)<\/td><td>2<\/td><\/tr><tr><td>Estocadas multidireccionales<\/td><td>12 (en total)<\/td><td>2<\/td><\/tr><tr><td>Saltos pliom\u00e9tricos giratorios<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>La banda se resisti\u00f3 a caminar hacia atr\u00e1s<\/td><td>20 metros<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">*Si tiene alg\u00fan problema en el hombro, considere reemplazar el press de banca con barra est\u00e1ndar con un press de piso, ya sea con una barra, una mancuerna o una pesa rusa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong>s\u00ed<\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Sentadilla frontal con barra<\/td><td>8<\/td><td>4<\/td><\/tr><tr><td>Saltos de profundidad<\/td><td>6<\/td><td>2<\/td><\/tr><tr><td>Puentes de gl\u00fateos con barra<\/td><td>8<\/td><td>2<\/td><\/tr><tr><td>Remo con un brazo<\/td><td>10 por brazo<\/td><td>2<\/td><\/tr><tr><td>Cortes de le\u00f1a para cable<\/td><td>10 por lado<\/td><td>2<\/td><\/tr><tr><td>Elevaciones de piernas colgado<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>posici\u00f3n de plancha<\/td><td>1 minuto<\/td><td><\/td><\/tr><tr><td>Tib levanta<\/td><td>10<\/td><td>2<\/td><\/tr><tr><td>Estocadas asistidas con banda*<\/td><td>10 (en total)<\/td><td>2<\/td><\/tr><tr><td>La banda se resisti\u00f3 a caminar de lado<\/td><td>15 segundos en cada direcci\u00f3n<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>D\u00eda 5<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ejercicio<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><\/tr><tr><td>Saltos con barra hexagonal<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Prensa Pallof<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Tirones altos<\/td><td>6<\/td><td>3<\/td><\/tr><tr><td>Golpes con bal\u00f3n medicinal<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Lanzamientos oblicuos con bal\u00f3n medicinal<\/td><td>8 por lado<\/td><td>2<\/td><\/tr><tr><td>L\u00edmites laterales \u2013 Patinadores de velocidad<\/td><td>6 por lado<\/td><td>2<\/td><\/tr><tr><td>Abdominales<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Flexiones n\u00f3rdicas de isquiotibiales<\/td><td>M\u00e1ximo<\/td><td>2<\/td><\/tr><tr><td>Elevaciones de pantorrillas con una pierna<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Elevaciones dorsales<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Flexi\u00f3n de cadera con cable**<\/td><td>10 por pierna<\/td><td>2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Descargue el pdf aqu\u00ed:<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/football-fitness-programme.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Haz clic para acceder a football-fitness-programme.pdf<\/a><\/p>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Estocadas con banda: son excelentes para mejorar tu capacidad de desacelerar y cambiar de direcci\u00f3n. Debes anclar la banda de resistencia delante de ti para que te impulse hacia adelante. Luego, debes controlar el descenso y volver a la posici\u00f3n inicial con fuerza.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Las elevaciones de tibia tambi\u00e9n ayudan con la desestabilizaci\u00f3n y protegen las rodillas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">** Flexi\u00f3n de cadera con resistencia: realizada a velocidad, es ideal para correr. Puedes hacerla con una pesa en el tobillo o con el pie en el mango de una pesa rusa (\u00a1bajo tu propio riesgo!).<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/UoIJYI2mI34?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Elevaciones de tibia:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/FU2dPRmGwfA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Caminatas hacia atr\u00e1s<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/-Dq0xOqefj8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Entrenamiento f\u00edsico en campo de f\u00fatbol<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Equipo necesario:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Conos, escalera de velocidad, vallas de velocidad peque\u00f1as, banda de resistencia<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Realice los ejercicios en circuito con 30 segundos a 1 minuto de descanso entre cada estaci\u00f3n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Realice cada ejercicio durante 1 minuto. <\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sprint de 20 m hacia atr\u00e1s, giro y salto de 10 m hacia delante<\/li>\n\n\n\n<li>Estocadas <\/li>\n\n\n\n<li>Carreras en zigzag entre conos<\/li>\n\n\n\n<li>10 m de velocidad y 3 saltos con vallas<\/li>\n\n\n\n<li>Flexiones<\/li>\n\n\n\n<li>Patinadores de velocidad*<\/li>\n\n\n\n<li>Saltos verticales<\/li>\n\n\n\n<li>Press de flexi\u00f3n con banda de resistencia**<\/li>\n\n\n\n<li>sentadillas hind\u00faes<\/li>\n\n\n\n<li>El oso se arrastra<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Este circuito generar\u00e1 mucho \u00e1cido l\u00e1ctico y dolor muscular la primera vez. Si es la primera vez que lo haces, rep\u00edtelo una vez. Repite hasta tres veces cuando mejores tu condici\u00f3n f\u00edsica.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Patinadores de velocidad<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/KOTEyGY93OY?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=13&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**Press de empuje con banda de resistencia<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/5cH-1OOKMxY?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;start=84&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">El oso se arrastra<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Wgt1vdZ_YYk?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Algunas ideas m\u00e1s sobre entrenamiento f\u00edsico para el f\u00fatbol aqu\u00ed:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Yq0bi1EHx0g?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recuerda, \u00a1la mejor manera de ponerse en forma para el f\u00fatbol es jugando! Los partidos reducidos, por ejemplo, son una excelente manera de desarrollar velocidad y una condici\u00f3n f\u00edsica espec\u00edfica para el f\u00fatbol.<\/p>","protected":false},"excerpt":{"rendered":"<p>Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! Ideally a conditioning or fitness program (&#8220;programme&#8221; is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the off or pre season compared to during the [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[784152946,1134],"class_list":["post-13615","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-fitness","tag-football"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/23\/pdf-de-preparacion-fisica-para-futbol-2022\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! Ideally a conditioning or fitness program (&#8220;programme&#8221; is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the off or pre season compared to during the [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/23\/pdf-de-preparacion-fisica-para-futbol-2022\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-23T11:54:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-24T07:18:38+00:00\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/23\/pdf-de-preparacion-fisica-para-futbol-2022\/","og_locale":"es_ES","og_type":"article","og_title":"Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Football is a demanding sport that requires endurance, power and agility. And lots of technical skills and abilities! Ideally a conditioning or fitness program (&#8220;programme&#8221; is the correct UK spelling by the way), should be periodised and the volume and intensity should be significantly different during the off or pre season compared to during the [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/23\/pdf-de-preparacion-fisica-para-futbol-2022\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-10-23T11:54:13+00:00","article_modified_time":"2025-09-24T07:18:38+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tiempo de lectura":"3 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/23\/football-soccer-fitness-pdf-2022\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/23\/football-soccer-fitness-pdf-2022\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025]","datePublished":"2022-10-23T11:54:13+00:00","dateModified":"2025-09-24T07:18:38+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/23\/football-soccer-fitness-pdf-2022\/"},"wordCount":690,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["Fitness","football"],"articleSection":["Fitness"],"inLanguage":"es","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/23\/football-soccer-fitness-pdf-2022\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/23\/football-soccer-fitness-pdf-2022\/","url":"https:\/\/blackbeltwhitehat.com\/2022\/10\/23\/football-soccer-fitness-pdf-2022\/","name":"Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2022-10-23T11:54:13+00:00","dateModified":"2025-09-24T07:18:38+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/23\/football-soccer-fitness-pdf-2022\/#breadcrumb"},"inLanguage":"es","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/2022\/10\/23\/football-soccer-fitness-pdf-2022\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/2022\/10\/23\/football-soccer-fitness-pdf-2022\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"Football (soccer) Fitness Training Program .pdf [Updated Sept. 2025]"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA y nutrici\u00f3n del Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"es"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de fitness y MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"es","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador del norte de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/es\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-3xB","jetpack-related-posts":[{"id":13594,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/09\/26\/plan-de-entrenamiento-de-tenis-pdf-2022\/","url_meta":{"origin":13615,"position":0},"title":"Tennis Workout Plan .pdf [2026] by Drew Griffiths BSc, MSc","author":"Dave","date":"septiembre 26, 2022","format":false,"excerpt":"Last updated - Dec 2025 Tennis is a sport that requires a high level of endurance, speed, power and core strength. In this workout, we will look to develop power and strength, so that players can accelerate faster, change direction quicker, serve faster and jump higher. For informational purposes only.\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/img-20221003-wa0023.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":15684,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/01\/27\/programa-de-entrenamiento-hyrox-de-12-semanas-pdf-2025\/","url_meta":{"origin":13615,"position":1},"title":"12 Week Hyrox Training Program .pdf  [2026] &#8211; Free download","author":"Dave","date":"enero 27, 2025","format":false,"excerpt":"Exercise at your own risk etc. HYROX 12 Week Training program (\"programme\" for UK) by Drew Griffiths (BSc, MSc) This is your 12-week road to HYROX.Designed for busy people with big goals.Built around strength, endurance, and functional fitness. You'll run. You'll lift. You'll recover.Progressively. Intentionally. Smartly.This isn\u2019t random WODs or\u2026","rel":"","context":"En \u00abBodybuilding\u00bb","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/culturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/hryox-kettlebell-women-24kg.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":2829,"url":"https:\/\/blackbeltwhitehat.com\/es\/2015\/04\/03\/nutricion-deportiva-para-futbol-pdf\/","url_meta":{"origin":13615,"position":2},"title":"Nutrici\u00f3n deportiva para f\u00fatbol (pdf)","author":"Dave","date":"abril 3, 2015","format":false,"excerpt":"Today I did the washing and the hoovering, then this ebook: Click link to download --->\u00a0Sports_Nutrition_for_Football_1-4 available on Kindle here","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"sports nutrition pdf","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/04\/sportsnutrition.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":13639,"url":"https:\/\/blackbeltwhitehat.com\/es\/2022\/10\/05\/ejercicios-de-calentamiento-para-futbol-pdf\/","url_meta":{"origin":13615,"position":3},"title":"Football (Soccer) Warm Up Drills .pdf [2023]","author":"Dave","date":"octubre 5, 2022","format":false,"excerpt":"As everyone knows by now, warming up is important in order to mitigate the risk of injury and optimise performance. It can be tricky to make up a warm up for football on the spot however, and many players end up taking shots at the keeper for their warm up.\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":16180,"url":"https:\/\/blackbeltwhitehat.com\/es\/2025\/11\/29\/programa-de-entrenamiento-hyrox-de-8-semanas-pdf-2025\/","url_meta":{"origin":13615,"position":4},"title":"HYROX 8-Week Training Program .pdf [2025]","author":"Dave","date":"noviembre 29, 2025","format":false,"excerpt":"HYROX 8-Week Training Program for Beginners, Intermediate, and Advanced Athletes: Recovery and Injury Prevention Are you ready to take on HYROX but unsure where to start? HYROX blends running with functional fitness, testing endurance and strength. Whether you\u2019re a beginner, have some experience, or are advanced, proper preparation is key.\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":11859,"url":"https:\/\/blackbeltwhitehat.com\/es\/2020\/12\/17\/vision-general-de-la-ciencia-del-deporte-para-el-futbol\/","url_meta":{"origin":13615,"position":5},"title":"Sport Science Overview for Football [2024]","author":"Dave","date":"diciembre 17, 2020","format":false,"excerpt":"I've made a quick video regarding sport science for football or soccer. It can be applied to most sports though, including MMA. I've found most coaches to be pretty old school - generally angry w*nkers with no ability to coach players on the football pitch, other than to shout vague\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2021\/02\/screenshot_20210215-213049_chrome.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13615","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=13615"}],"version-history":[{"count":25,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13615\/revisions"}],"predecessor-version":[{"id":16112,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/13615\/revisions\/16112"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=13615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=13615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=13615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}