Five a Side Football for Single Parents: Get Match Fit

A mate from the school gates mentions their Thursday night game. They are a player short. You used to play every week before the kids, before the separation, before life got in the way. Your first thought is “I’d love that.” Your second is “I’d pull a hamstring in the first ten minutes.” Both are fair. Five a side football for single parents is one of the best ways back into exercise I know: it is sociable, it is one hour a week, and it gives you something that is just yours. But going from the sofa to sprinting on astroturf is exactly how parents end up limping on the school run.

I coach plenty of dads and mums in Archway who want to get back to their weekly game. This is the four-week pre-season plan I give them, plus how to make the logistics work when you are the only adult at home.

Why five-a-side catches out returning players

Five-a-side is not a jog. It is short sprints, sudden stops, turns and kicks, over and over, often on a small pitch with hard boards. The most common niggles I hear about from returning players are:

• Hamstring strains, usually from a flat-out sprint on cold, unprepared legs
• Rolled ankles, from quick turns and other people’s feet
• Calf strains, especially in players over 35
• Groin strains, from stretching for a ball

Most of these come from doing too much, too fast, without a warm-up. If you have a previous injury, a heart condition, high blood pressure or have been inactive for a long time, check with your GP before returning to a high-intensity sport. The NHS page on sprains and strains explains what to do if you do tweak something, and when to get it checked.

Five a side football for single parents: a 4-week pre-season

Three short sessions a week, 20 to 30 minutes each. Two at home after bedtime, one outdoors while the kids are at the park or with your ex.

Session A: legs and hamstrings (home)

1. Glute bridges: 3 sets of 12. In week 3, switch to single-leg bridges, 3 sets of 8 each side.
2. Split squats: 3 sets of 8 each leg.
3. Hamstring slider curls: lie on your back, heels on a tea towel on a smooth floor, lift hips and slowly slide your heels away and back. 3 sets of 6 to 8.
4. Calf raises on a step: 3 sets of 15, slow on the way down.
5. Side plank: 3 rounds of 20 to 30 seconds each side.

A note on Nordic hamstring curls: you will see them recommended a lot for football, and there is good reason. But a full Nordic is very hard for a beginner and can leave you sore for days. Start with the slider curl above, then progress to a Nordic with a short range, lowering only a little and catching yourself with your hands. Stop if you feel any sharp pain at the back of the thigh.

Session B: ankles and agility (home)

1. Single-leg balance: 3 rounds of 30 seconds each leg. Week 2 onwards, close your eyes for a few seconds or stand on a cushion.
2. Ankle alphabet: lift one foot and “write” the alphabet with your toes. Once each side.
3. Lateral hops over a line: small, quiet hops, 3 sets of 10.
4. Lateral lunges: 2 sets of 8 each side for the groin.
5. Dead bugs: 3 sets of 8 each side.

Session C: sprint fitness (outdoors)

This is the session most returning players skip, and it is the one that matters most. Do it on grass.

1. Warm up properly: 5 minutes of easy jogging, leg swings, skips and side shuffles.
2. Weeks 1 and 2: 6 runs of 20 metres at about 70% effort, walk back to recover.
3. Weeks 3 and 4: 8 runs of 20 metres at 80 to 85%, plus 4 shuttle runs (5m, back, 10m, back) to practise turning.
4. Finish with 3 minutes of easy walking.

Notice there is no 100% sprinting. That comes in the game itself, once your hamstrings are ready. My post on sprints for single parents explains how to build up speed safely, and the shuttle runs guide has more turning drills.

Your pre-match warm-up

Arrive 10 minutes early. The NHS guide on how to warm up before exercising covers the principles. My quick football version:

• 2 minutes jogging around the pitch
• 10 leg swings forward and back, 10 side to side, each leg
• 10 walking lunges with a twist
• Side shuffles and backwards jogging, 2 lengths each
• 3 build-up runs, getting faster each time
• Pass the ball around for a few minutes before anyone shoots

Making it work as a solo parent

The game is the easy bit. The hard bit is getting there. A few things that work for parents I coach:

• Pick a game on your child-free night, if you have one. Make it non-negotiable.
• Swap babysitting with another single parent: you cover their night out, they cover your Thursday game.
• Look for a weekend game where kids can watch from the side. Many pitches have viewing areas. If they are bored, my sideline workout is written for the other way round, when it is their match.
• Do not go every week straight away. Fortnightly for the first month gives your body time to adapt.

For more ways to fit exercise around solo parenting, see my single parent fitness guide.

Where bootcamp fits in

Five-a-side once a week is great, but it does not build the strength that protects your hamstrings, knees and ankles. A small-group class does. My SYP Built To Last functional strength class is designed for parents over 35 who want to keep playing the sports they love without breaking down.

FAQs

How long does it take to get fit for five-a-side?

Most people feel noticeably better after three or four weeks of regular training. Keep building strength and sprint fitness for a couple of months to reduce injury risk.

How do I avoid a hamstring injury playing football?

Warm up properly, build up sprinting gradually and strengthen the hamstrings with bridges and curls. Avoid going flat out on cold legs.

What shoes should I wear for five-a-side?

Astroturf trainers with small rubber studs suit most artificial pitches. Check the venue’s rules, as many do not allow blades or metal studs.

Am I too old for five-a-side football?

Plenty of people play into their 50s and beyond. Many venues also run walking football, which is a great option if running is not right for you.

Book your first class

If you want to turn up to your first game strong rather than stiff, come and train with me. SYP Bootcamp runs 45-minute small-group classes in Archway N19, indoors in a church hall, max 10 people, £15 a class, and all fitness levels are welcome. Book my £15 class or call or WhatsApp me on 07301 512215. If you want a bigger, fully coached change, have a look at my 12-week transformation programme.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.