WOMEN'S TRAINING

Stand your woman, stand your footballer

As a female player, you have different basic physical requirements, different anatomy and physiology and different injury risks than your male colleagues. That's why you need a training plan that is tailored to your needs. You can find it here.

Women's football gets neither the attention nor the appreciation it deserves. Yet you subordinate everything to your passion for football, burn for this sport and always give 100 percent. With B42, you have all the means to reach a new level of performance on a sporting level.

TRAINING PLAN

MENSTRUAL MODE

TEAMSPIRIT

Achieve your goals - with B42

Our training and rehabilitation programmes, all of which you can do without additional equipment, were developed by renowned sports physicians and physiotherapists.

Speed and endurance

For more spryness on the court - the whole game long.

Strength and stability

For more one-on-one toughness and fewer injuries.

Mobility and recovery

Not only the load is important, but also the recovery. We find a holistic balance.

Injury prevention

Women suffer from different injury patterns than men. We fight this.

Play for Her - Inspiration and motivation from professional female footballers

Lina Magull from FC Bayern Munich, Laura Vetterlein from FC Zurich and former professional kicker Julia Simic: With Play for Her, the three class players have created a new platform for women's football.

In it, they share their sporting expertise, give insights into everyday professional life and help you stay motivated and disciplined on the ball.

Follow Play for Her Follow Play for Her

FAQs

All FAQs

Yes, we have developed two GAMECHANGERs. While the men's version is "merely" based on training science and our expertise in training with several professional athletes, the women's version has to be able to do much more. For example, training methods during the menstrual cycle as well as antatomical, gender-typical characteristics have to be taken into account.

We have met this challenge through a large number of expert interviews.

What are the differences between men and women?

**Anatomical-physiological differences: **

While speed and mobility programmes have remained almost analogous to men, there are elementary differences in the strength programmes. Exercises specially designed for women have been selected to combat the gender-typical disadvantage in women's anatomy. Particular attention was paid to the valgus position and thus to appropriate leg axis training. An adjustment was also made in the repetition payment. While these are hardly noticeably reduced due to the minimal discrepancies in the lower extremities, these have been taken into account more in the upper extremities. Progressions were also worked out for the pull-ups and push-ups exercises.

**Differences in training science: **

The major challenge here is to take the period into account. When looking at similar training programmes, it quickly became apparent that we were entering completely new territory in managing any disparities.

Our training programmes for women include the three phases offseason, preseason and season as well as the phase of the period, which should be switched to during menstruation. Behind this are low-intensity programmes that set a reduced stimulus. After this week, you can easily switch back to the respective GAMECHANGER programme and continue training "normally".

In this phase, the high workload during the preparation period I and II is taken care of. It can be assumed that there are many strength and endurance units in football training during this period, which is why the GAMECHANGER has been designed to be significantly reduced in terms of strength and intensity during the preseason. 4 Mobility units, which are intended to provide a regenerative balance, alternate with 2 Speed Workouts, which will be decisive and performance-differentiating with regard to the season. Differences to the men's programme are marginal at this stage.

The Preseason programme lasts 5+ 1 weeks, provides the regenerative balance during the toughest phase of the season and builds in initial speed-based workouts for the rest of the season.

The underlying algorithm is called:

lower extremities – upper extremities - mobility

With this change we can manage the regeneration phases of the human physiology and thus reduce overuse symptoms. The individual workouts are named after female football players and contain optimally composed exercises. For example, dysbalances are addressed as well as the mutual arrangement of training-scientific basics (hip and knee dominances or pull-push exercises). For women, we have also created a progression from easy to difficult workouts that perfectly prepare the player.

The core of the offseason programme lasts 9 + 3 weeks and builds the most important athletic foundations for the female player. In addition, the OffSeason Programme prepares perfectly for the upcoming season as well as the following phases of the GAMECHANGERS.

This programme is the most complex, as it is designed to optimally realise the borderline between under- and overload. The inner core of the training cycle consists of speed workout - mobility - lower extremity strength - mobility - upper extremity strength and finally mobility again. This division was based on the most common training rhythm of Tuesday, Thursday and a game on Saturday. On Monday follows the speed workout, for which Sunday counts as a regenerative component. On the training-free Wednesday, the peak follows with a workout for the legs, as there is sufficient time for regeneration until match day. This is followed on Friday by an upper-body programme, which pushes again for match day and does not tire the legs. The intensity in the women's programme is never pushed to the extreme limits. A heavy strength programme is always followed by a light one and vice versa.

Da Season programme lasts 9 + 3 weeks and finds the optimal balance for a seasonal training methodology.