Getting Fit and Making a Football Team

Football is a dynamic and fast-paced sport, which is why it can be such a great way to get in shape. It’s also one of the few team sports that can be played almost year-round in most areas. Playing football as part of a league or team can also help you stay motivated and accountable throughout the year. One of the best things about football as a way to get fit is how much variety it offers for different types of bodies and skill levels. Depending on where you live, there may be multiple adult leagues or other teams at school or work that are looking for players. Even if not, there are plenty of resources online to find pickup games in your area. If you’re new to playing football as a fitness activity, here are some tips on how to get started.

Warm up and Stretch before the Game

A quick warm-up can help prevent injuries and improve your performance. Warm-ups can be as simple as walking for five minutes followed by some jogging, dynamic stretching and some sprinting or skipping. Dynamic stretching involves moving the muscles through their full range of motion, so they’re warm but not overly tight. For example, if you’re playing a sport that requires lots of kicking, you’ll want to make sure you’re not coming into the game cold after sitting at your desk all day. That can increase your risk of injury, especially if you’re playing on a soft surface like grass. Make sure you take some time to warm up those muscles before you start kicking.

Be Careful of Overuse Injuries

Playing football as a fitness activity can increase your risk of overuse injuries, especially if you’re not used to playing. These are injuries that occur as a result of doing the same movement over and over again. If you don’t give your body enough time to recover between games, it can lead to issues such as muscle strains, joint sprains and ligament tears. It’s important to build up to playing as part of a team or league, especially if you’ve never played before. Start by playing with friends and family, or find a pickup game online. You should also make sure you’re well-equipped with good, supportive gear. You can also help prevent injuries by making sure you’re properly hydrated, eating a balanced diet and taking time to stretch at the end of each game. It’s also a good idea to get a sports massage if you’re feeling particularly sore after your first few games.

Choose the Right Position for your Body Type

If you’re playing football as a fitness activity, the position you play can have a big impact on your risk of injury. For example, offensive linemen are more likely to sustain knee injuries because they are constantly jumping off the ground and landing on their knees. There are also some positions that are better suited to certain body types. Defensive backs and wide receivers, for instance, typically need to be fairly tall and lanky to get a good jump. If you’re someone whose body type is smaller, consider playing another position such as wide receiver, quarterback or middle linebacker. If you’re still unsure what position is best for you, ask a coach or other team members for suggestions. You can also take a look at the NFL Combine workouts to get an idea of what the positions you’re thinking about playing are like.

Try Some Basic Exercises during the Game

The best football exercises for getting fit depend on your level and goals. If you’re new to playing the sport and don’t want to risk getting injured, it’s okay to take a more supportive role during games. While playing, you can try some basic exercises such as lunges, squats, planks and push-ups to get your heart rate up and work your muscles. If you have experience playing football and want to build muscle, you can try some more advanced exercises. They can vary depending on the position you play, but most players engage their core, arms and legs during a game.

Commit to Practicing Outside of Games

If you’re just playing football once a week and not doing any other exercise, you’re not going to see the same results as someone who commits to a more balanced fitness routine. You can further benefit from playing football by committing to a few extra workouts each week. Choose activities that work the same muscles used in football such as swimming, cycling and rowing. You can also try some basic strength training exercises that work your core and upper and lower body. You don’t want to overdo it during these workouts, so make sure to take breaks between sets and practice proper form.


Football is a great way to stay fit and active as an adult. It’s also really accessible you can play as an individual or with a team, and there are pick-up games all over the world. Football is a dynamic, challenging sport that offers variety for different bodies and skill levels. Whether participating in games or practicing outside of them, you can benefit from football as a great fitness activity for all adults.