Lets be honest, how many of us do an effective cool-down (or “warm-down”) after a game of 5-a-side? Very few, by the looks of it. Maybe that’s because if you’re playing at a busy 5-a-side centre then the moment your time on the court is up, you’re unceremoniously hurried off the pitch to make way […]
The Essential Sole-Skills Workout – 15 Minutes to Dramatically Transform Your Game
A couple of weeks ago I posted about how essential it is to develop your skills with the sole of your foot. After all, the use of the sole is one of the key differences between the 11-a-side game where it is moderately used, to 5-a-side (including futsal) where it is an absolute must if you […]
The Incredible Power of Sleep for Sports
Getting enough sleep is key to our general well-being, but you might not have realised the massive impact it can have on your performance on the field. In this article we’re going to explore why it’s so important and what sort of benefits it can have on your game. Studies show that getting enough sleep can drastically […]
14 Essential Secrets of Getting Fit for 5-a-side / Futsal
Whatever standard you are playing, it’s almost certain that you could raise your game by improving your fitness a bit more. That’s because fitness is a key component of being an effective performer on the court, and is every bit as important as your skills with the ball. It’s one of the key elements that […]
8 Simple Tips to Improve Your Beep Test / Yo-yo Test Score
The beep test is a killer, isn’t it? What starts off as an easy jog soon turns in to several minutes of grueling effort, as the beeps steadily catch up with you. The Beep Test and its more recent alternative, the Yo-Yo test, are staple fitness tests that you can easily do yourself to test your […]
Yo-Yo Intermittent Recovery Test – King of Fitness Tests
Similar to the bleep test, the Yo-Yo intermittent recovery test is a standardised fitness test you can do to test your fitness levels. It combines short intensive runs with brief recovery periods, which gives it a good level of realism to the fitness requirements of intermittent sports and makes it the fitness test of choice […]
5-a-side.com Does the Beep Test
For a couple of weeks now we’ve been mentioning the beep test as a way to test your fitness for 5-a-side. It wouldn’t be right if we didn’t have a go at it ourselves. So the Gaffer set out to take on the challenge – how would I score? Apart from leading to potential embarrassment […]
The Beep Test – A Comprehensive Guide
The beep test, also sometimes referred to as the ‘bleep test’, has a variety of names. Most formally it is known as the ‘multi stage fitness test’, but also goes under the title of the ‘Leger test’, ‘pacer test’ and ‘20m shuttle run test’. Whatever the name, the test is a standardised assessment of a […]
How Fit Do I Need to be For 5-a-side?
If you want to be a good 5-a-side player then you need to have impressive fitness levels. But just what sort of heights do you need to reach to be a top player? We find out exactly what the fitness requirements are for top futsal players and how you can test yourself against them. Graeme […]
The Physical and Mental Benefits of 5-a-side
Playing any form of 5-a-side soccer is a great way to get fit. In fact, in comparison to jogging and even the full 11-a-side game, 5-a-side comes out above both of these in terms of the benefits it offers. Just look at the evidence – even if you think you’re an old pro at 5-a-side […]