The4academy

Directions Website

The4academy Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from The4academy, Sports & Fitness Instruction, WC2E, London.

13/09/2026

๐—•๐˜‚๐—ถ๐—น๐—ฑ ๐—ฒ๐˜…๐—ฝ๐—น๐—ผ๐˜€๐—ถ๐˜ƒ๐—ฒ ๐—ฝ๐—ผ๐˜„๐—ฒ๐—ฟ ๐—ณ๐—ผ๐—ฟ ๐—ณ๐—ผ๐—ผ๐˜๐—ฏ๐—ฎ๐—น๐—น. ๐Ÿ’ฅโšฝ๏ธ

Follow THE4 | Football Development for more football performance content. โšก๏ธ

7 med ball exercises to add to your power sessions:

โžก๏ธMed Ball Toss
โžก๏ธMed Ball Broad Jump
โžก๏ธMed Ball First Step
โžก๏ธMed Ball First Step 2
โžก๏ธRotational First Step
โžก๏ธRotational Throws
โžก๏ธStanding Throws

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

Your next power session sorted. Save these 7 exercises.๐Ÿ“Œ

10/09/2026

Want to improve your first-step acceleration? โšก๏ธ

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

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

3 sets ร— 8โ€“12 reps each side.

Focus on quality and positioning โ€” not just moving as fast as possible.

Save this for your next speed session. ๐Ÿ“Œ

Follow THE4 | Football Development for more football performance content.

10/09/2026

๐—ช๐—ฎ๐—ป๐˜ ๐˜๐—ผ ๐—ถ๐—บ๐—ฝ๐—ฟ๐—ผ๐˜ƒ๐—ฒ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ณ๐—ถ๐—ฟ๐˜€๐˜-๐˜€๐˜๐—ฒ๐—ฝ ๐—ฎ๐—ฐ๐—ฐ๐—ฒ๐—น๐—ฒ๐—ฟ๐—ฎ๐˜๐—ถ๐—ผ๐—ป? โšก๏ธ

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

01 โ€” Double Change
02 โ€” Mini Band Wall Drill
03 โ€” Wall Drill #2
04 โ€” Single Leg

3 sets ร— 8โ€“12 reps each side.

Focus on quality and positioning โ€” not just moving as fast as possible.

Save this for your next speed session. ๐Ÿ“Œ

Follow THE4 | Football Development for more football performance content.

04/09/2026

Build more explosive ankles โšก๏ธ

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

3 sets ร— 12 reps.

Save it for your next session. ๐Ÿ“Œ

Follow for more football performance content.

03/09/2026

Want a quicker first step? โšก๏ธ

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

3 sets ร— 12 reps each leg.

Save it for your next session. ๐Ÿ“Œ

Follow for more football performance content.

01/09/2026

Build more explosive legs with these box jump variations ๐Ÿ“ˆโšก๏ธ

1๏ธโƒฃ Single Leg Box Jump
2๏ธโƒฃ Single Leg + Hurdle
3๏ธโƒฃ Rotational + Hurdle
4๏ธโƒฃ Rotational Single Leg

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

Follow for more football training. โšฝ๏ธ

22/06/2026

โ€ผ๏ธHolding a static squat (isometric) engages the muscles around your kneeโ€”quadriceps, hamstrings, glutes, and calvesโ€”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:
โ€ข Become stronger
โ€ข Maintain better balance
โ€ข Improve control
โ€ข Stay stable during running, shooting, changing direction, and landing on one leg

This simple exercise combines:
โœ”๏ธ Strength
โœ”๏ธ Balance
โœ”๏ธ Stability
โœ”๏ธ Neuromuscular control
โœ”๏ธ Ligament strengthening

โ€”all while keeping your knees safe.

๐ŸŽฅ

18/06/2026

Hamstring exercises by ๐Ÿ‘

Address

WC2E
London

Website

Alerts

Be the first to know and let us send you an email when The4academy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category