The Rushfit exercise program is just one of the fitness programmes some people use.
The following table illustrates the typical movement activities during high level game:-
| Football acitivities | Typical Percentage |
| walking | 33% |
| walking backwards | 6% |
| jogging | 38% |
| running at 3/4’s pace | 20% |
| sprinting | 11% |
The intensity and the duration of an activity determines the extent to which each energy system is used. In general, certain activities can be classified as being fueled by aerobic or anaerobic energy…
| Aerobic acitivities | Anaerobic activities |
| walking |
most tackling and contact situations
|
| walking backwards |
jumping
|
| jogging |
accelerating and changing direction quickly
|
| running at speeds less than 3/4’s pace |
running at speeds greater than 3/4’s pace
|
Common Football Injuries and Prehabilitation Options
| Injury | Prehabilitation Option |
| ankle sprain | balance drills, calf strengthening, correct footwear, beware uneven surfaces, proprioceptive plyometrics |
| hamstring tear | Strengthen the gluteals and hamstrings, core stability drills. |
| knee pain (patella tendon) | Strengthen the VMO (teardrop muscle that drops down towards the inside of the knee) |
| knee ligament | develop a good ratio of hamstring-to-quadriceps strength e.g. squats, swiss ball hamstring curls, proprioceptive plyometrics |