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THE4 | Football Development

@the4academy

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Building the future of individual football development.
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𝗕𝘂𝗶𝗹𝗱 𝗹𝗮𝘁𝗲𝗿𝗮𝗹 𝗽𝗼𝘄𝗲𝗿 𝗳𝗼𝗿 𝗳𝗼𝗼𝘁𝗯𝗮𝗹𝗹. ⚡️⚽️

5 exercises to add to your power and strength sessions:

01 — Side Jumps with Landing
02 — Side Jumps with Power Band
03 — Side Jumps with Reverse
04 — Side Lunge with Kettlebell
05 — Side Lunge with Dumbbell

Focus on explosive movement, controlled landings and quality reps.

Your next lateral power session sorted. Save these 5 exercises. 📌

Follow @the4academy for more football performance content. ⚡️ taken in London, United Kingdom by @the4academy

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16 days ago

𝗕𝘂𝗶𝗹𝗱 𝘆𝗼𝘂𝗿 𝗮𝗴𝗶𝗹𝗶𝘁𝘆 𝗳𝗼𝗿 𝗳𝗼𝗼𝘁𝗯𝗮𝗹𝗹. ⚡️⚽️

5 agility drills to add to your training sessions:

01 — 5×5m Agility
02 — 4 COD
03 — 4×5m Go & Back Brake
04 — Circles & Brake
05 — Single-Leg Brake

Work on sharp changes of direction, controlled braking and explosive movement.

Your next agility session sorted. Save these 5 drills. 📌

Follow @the4academy for more football performance content. ⚡️ taken in London, United Kingdom by @the4academy

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19 days ago

𝗕𝘂𝗶𝗹𝗱 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗹𝗲𝗴𝘀 𝗳𝗼𝗿 𝗳𝗼𝗼𝘁𝗯𝗮𝗹𝗹. 💪⚽️

5 lower-body strength exercises to add to your gym sessions:

➡️Reverse Lunge Overhead
➡️Reverse Lunge with Barbell
➡️Rotational Squat with Two Kettlebells
➡️Reverse Lunge with Kettlebell
➡️Reverse Lunge with Two Kettlebells

Focus on controlled execution, balance and quality reps to build strength and stability for the pitch.

Your next leg session sorted. Save these 5 exercises! 📌 taken in Prague, Czech Republic by @the4academy

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a month ago

𝗕𝘂𝗶𝗹𝗱 𝗲𝘅𝗽𝗹𝗼𝘀𝗶𝘃𝗲 𝗽𝗼𝘄𝗲𝗿 𝗳𝗼𝗿 𝗳𝗼𝗼𝘁𝗯𝗮𝗹𝗹. 💥⚽️

Follow @the4academy for more football performance content. ⚡️

7 med ball exercises to add to your power sessions:

➡️Med Ball Toss
➡️Med Ball Broad Jump
➡️Med Ball First Step
➡️Med Ball First Step 2
➡️Rotational First Step
➡️Rotational Throws
➡️Standing Throws

Train explosively, move with intent and focus on quality reps.

Your next power session sorted. Save these 7 exercises.📌 taken in London, United Kingdom by @the4academy

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a month ago

𝗕𝘂𝗶𝗹𝗱 𝘂𝗽𝗽𝗲𝗿-𝗯𝗼𝗱𝘆 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗳𝗼𝗿 𝗳𝗼𝗼𝘁𝗯𝗮𝗹𝗹. 💪⚽️

Add these exercises to your strength sessions:

➡️Single-Arm Landmine Press
➡️Overhead Landmine PressPull-Ups
➡️Single-Arm Landmine Press
➡️Single-Arm Overhead Press
➡️Pull-Ups
➡️Single-Arm Row

Next upper-body session sorted. Save these 5 exercises. 📌

Follow @the4academy for more football performance content. ⚡️ by @the4academy

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a month ago

Want to improve your first-step acceleration? ⚡️

5 wall drill variations to work on acceleration mechanics, knee drive and explosive ground contact:

01 - Wall drill
02 — Double Change
03 — Mini Band Wall Drill
04 — Wall Drill 2
05 — Single Leg

3 sets × 8–12 reps each side.

Focus on quality and positioning — not just moving as fast as possible.

Save this for your next speed session. 📌

Follow @the4academy for more football performance content. taken in Prague, Czech Republic by @the4academy

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a month ago

Build more explosive ankles ⚡️

Ankle jumps help develop reactive strength and stiffness through the ankle — important for quicker ground contact, acceleration and explosive movement.

3 sets × 12 reps.

Save it for your next session. 📌

Follow @the4academy for more football performance content. by @the4academy

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a month ago

Want a quicker first step? ⚡️

This drill develops single-leg power and helps you produce force when accelerating.

3 sets × 12 reps each leg.

Save it for your next session. 📌

Follow @the4academy for more football performance content. by @the4academy

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a month ago

Build more explosive legs with these box jump variations 📈⚡️

1️⃣ Single Leg Box Jump
2️⃣ Single Leg + Hurdle
3️⃣ Rotational + Hurdle
4️⃣ Rotational Single Leg

Save this workout and add these to your next explosive session.

Follow @the4academy for more football training. ⚽️ by @the4academy

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a month ago

‼️Holding a static squat (isometric) engages the muscles around your knee—quadriceps, hamstrings, glutes, and calves—without putting harmful stress on the joint.

When standing on one leg, the supporting knee becomes even more stable as deep stabilizing muscles are activated. This helps your knee:
• Become stronger
• Maintain better balance
• Improve control
• Stay stable during running, shooting, changing direction, and landing on one leg

This simple exercise combines:
✔️ Strength
✔️ Balance
✔️ Stability
✔️ Neuromuscular control
✔️ Ligament strengthening

—all while keeping your knees safe.

🎥 @workout_athletics taken in London, United Kingdom by @the4academy

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4 months ago

Hamstring exercises by @workout_athletics 👏 taken in London, United Kingdom by @the4academy

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4 months ago

𝗗𝗲𝗰𝗼, 𝗦𝗺𝗶𝗰𝗲𝗿, 𝗥𝗶𝗶𝘀𝗲, 𝗛𝘆𝘆𝗽𝗶ä, 𝗥𝗮𝗴𝗻𝗮𝗿 & 𝗣𝗲𝗻𝗻𝗮𝗻𝘁 𝗵𝗮𝘃𝗲 𝘀𝗽𝗼𝗸𝗲𝗻… 👀

𝗪𝗵𝗼 𝗶𝘀 𝗬𝗢𝗨𝗥 𝗽𝗶𝗰𝗸 𝘁𝗼 𝘄𝗶𝗻 𝘁𝗵𝗲 𝗪𝗼𝗿𝗹𝗱 𝗖𝘂𝗽? 🏆⚽️ taken in London, United Kingdom by @the4academy

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4 months ago