How to Do
The heavy football touch should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the heavy football touch.
Beginning
If you're right-handed, place your standing foot 20 cm to the left of the ball.
Using the top of your inside foot, kick the bottom section of the ball near to where it touches the ground.
To increase the power of the ball, keep this leg straight.
Extend the opposing arm to your kicking foot when kicking the ball to assist you maintain your balance.
Movement
1. Bend your legs, swing your chest backward, and then tense your abs to propel it forward.
2. Push your neck forward as you finish this swinging movement. When it comes to hitting it, attempt to place the ball on your brow. It's the perfect shape for the task, and it's also the boniest and least painful area of your head.
3. Take a few steps to situate yourself in just the ideal spot for pinpoint accuracy in your positioning. Don't close your eyes when doing a header; keep them open for improved aim.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
