Football is played in two main forms, firstly as 90 minutes with 15 minutes halftime break, or more explosive 5 aside game. As a sport that is constantly in motion, your fitness level and strength plays an important role in the game, but the high level of skill on the ball and a good knowledge of the game are also important.
Football is a sport that requires a multitude of athletic abilities, aim to make improvements in the following to improve your game:
Explosive acceleration and fast sprinting speed.
muscular endurance and strength in your lower body.
Muscular balance and high levels of neuromuscular coordination.
body awareness and agility, the ability to know where your body is, and be able to move.
Discipline to take orders and decisions, as well as putting the team first.
Good flexibility to avoid injury, football players are prone to poor hamstring flexibility.
the correct balance between the quadriceps and hamstrings, as well as strength imbalances between the left and right legs.
Your training should take the following form
rate of
Look at the plyometric circuit to developing explosive power, aim to do this circuit no more than once a week, and certainly not on the day before the game, as this type of circuit takes several days to recover from.
transfer speeds, speeds up the majority last between 6 and 15 meters in the match, so look at this distance for your training. Work your sprints in the following form, standing start, flat on your stomach start, running start, Sprint forward to reverse and then repeat with the ball. The goal is to have at least 3 markers to turn around, not necessarily in a straight line.
muscular endurance
Use this circuit once a week to develop muscular endurance, best performed with skill session or on the day after the game.
DISTANCE SPEED DRILL / NOTES
2 X LIGHT LAP PACE RUN Warm-Up & Stretch
X 3 LAP JOG / RUN / fast pace yourself
3 x 1 / 2 circle as above NO DRILL with football
1 X LAP RUN PACE HK - SS - HTB-SS *
4 x 1 / 2 circle RUN FAST FOOT CIRCUIT after each 1 / 2 LAP
4 x 1 / 2 circle FAST Start as above PLUS upper body CIRCUIT
4 x 1 / 2 circle FAST Start as above PLUS ABS CIRCUIT
4 X LAP SPRINT / JOG SPRINT side THEN JOG backward *
4 x 1 / 2 circle DRILL FAST can be done with football,
5 X LAP RUN FAST FOOT CIRCUIT after each LAP
2 X LAP LIGHT RUN PACE cool down and stretch
= HK HIGH CURRENT knee SS = PAGE = HTB stepping heel to Bum
aim SPRINT width of the field, THEN JOG BEFORE sprint back across again. Once you get fitter, you can then sprint the length and breadth of the JOG.
Perform each exercise 8-15 as quickly as possible, remember the first time to perform only foot circle, then the legs and upper body and eventually all three. Make sure you do lap after the start of each round.
FOOT CIRCUIT
two-footed squat thrusts - aim for a 12-inch jump. Walking lunge forward - changing the water leg. Alternate leg squat thrusts - count reps on 1 leg only
.
Upper Body CIRCUIT
Wide arm press-up. Take a knee on your side. Normal press ups, aim to keep the route through the back. Close Hand - Aim to keep your thumbs touching each other
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belly CIRCUIT
Normally sit ups, keep your chin from his chest. Alternate elbows to knees - count reps on one side only. Alternate hand to foot -. Count reps on one side
In addition to these sessions, you can easily do cardio in the form of running, rowing and stepper's. The goal is to build up to doing sessions that last at least 45 minutes, or 2-3 times a week. You can also do your weight training workout after a resume, how to help your body a chance to rest and recover for key matches.
Strength Training
Read notes on strength training in place, concentrate on adjusting your workouts to allow your body to recover, avoid training sore muscles. Train at low intensity if you're new to weights, work on the feet and hands the power to dispose of the players.
Lower Body
Seated leg extension machine Quads. Keeping back firmly on the machine, put your feet under the leg pad, about shoulder width apart, just above your ankle level.
as you develop your leg strength, aim to do for 3 sets of 10-12 reps, then 1-2 sets of 50% by weight, using one leg for 4 -. 8 reps
Tele machine. Most modern halls will have a calf machine, if not to use any Smith Machine or Barbell across your shoulders.
Stand straight with ball feet on the platform, with the shoulder weight cushions comfortably placed on the shoulder, -. Avoid bent upwards, or straining to support
Lift and lower slowly for 2 - 3 sets of 10 -. 12 reps to work for a variety of
cord adductor and abductor pulls, Inner / Outer Thighs. Aim for 2 sets 0f 10-12 reps with a suitable weight. Working with one foot, and then simply turn around to face another way, in order to work the abductors.
Repeat on other leg. Count the number of repetitions you can do in order to obtain a difference if there was strength in each leg.
leg press quadriceps. There are several places you can use your foot to work the different muscles of the quadriceps, you can have your feet close together -. Wide or shoulder width apart
Work for 3 sets of 10-12 repetitions for the first set to work with your feet close, then normal and finally wide, with toes pointing outward.
Hamstring Curl Machine. Use a suitable weight and perform smooth reps. Avoid clicking on this exercise, as most people hamstrings will tend to be broad, and can be easily damaged.
Aim for 2-3 sets of 10 -. 12 repetitions using a light for your first set of
Gluts / Hip Flexor Cable Pull Connect a foot strap around the leg, just above the hock, and attach to a low cable pulley.
goal is to keep your feet and your back straight during the exercise, in order to isolate the gluts, holding a secure object for balance.
Work for 2 sets of 10-12 repetitions on each leg - forward (gluts) and rear (hip flexors ).
Complete lower tijela.Kombinacija either the front or rear lunges can be performed using a Smith Machine, but always make sure that you do with a light, enabling your leg muscles to be used to move before the increase in weight.
Aim for 2 sets of 10 -. 15 reps on each leg, using a lightweight, but aim for a full range of motion
adductor machine. The goal is to keep your feet and back in contact with the machine at all times. Some machines will have a combination of settings, allowing feet to be taken wider, avoid taking your legs too much, especially for beginners.
It would be helpful to warm up your muscles before a workout with light weight.
Aim for 2 sets 0f 10 -. 12 reps with a weight suitable
Upper body exercise
This section is designed to work all muscle groups in your upper body as well as endurance / toning circuit and to increase the heart rate enough to make you sweat.
aim to work at a fast pace comfortable within its own borders, taking minimal rest between different exercises, this circuit is only suitable for people who use the weights.
1 set LEVEL SET 2 SET 3 SET 4
repeat repeat OTHER OTHER OTHER reps reps REST
Middle 12-15 10-15 30 sec 30 sec - - - -
ADVANCED 15-20 15-20 20 sec 20 sec 20 sec 12-15 - -
SPORTS October 20 to 25 20 to 25 October DIP DIP 15 to 20 15-20 15 sec 15 sec
warm up and stretch before to this circuit
Wide Arm Press-Up. Take your hands on a double-width apart with your palms facing forward. Depending on your fitness level, choose your style of work, or 3 / 4 position for intermediates and full position for advanced.
1 Arm Row. Support your body by placing your left hand and knee on the bench, while placing the weight in your right hand with your right foot firmly on the floor.
goal is to keep your back parallel to the floor while lifting the weighted elbow straight position angle of 90 degrees or more, in order to elbow high without rotation.
Biceps Curl, again, if possible, be done in a seated position to limit excessive body swing.
for intermediates and advanced aim to perform the movement in the following 3 activity, normal / bump / and back, with full descriptions of all exercises can be found in the members area.
tricep dips, put your hands on both sides of the buttocks, fingers forward. Bend the knees, getting them back. Perform a secure bench with feet on the floor for intermediates, and feet on another bench for advanced. Focus on taking your elbows behind you.
Breast stroke. Control of the movement, ideally standing with your feet shoulder width apart. Keep your head up looking straight ahead, with the elbows at shoulder height. Lightweight
to make a smooth controlled breast stroke swimming movements while focusing on keeping your elbows at shoulder height.
Bench press aim to carry out exercises in the hand was near normal or wide stance exercise. Again, you can adjust the exercise using incline / decline / or flat bench, while working with or dumbbell or barbell.
focus on the full range of motion, reducing the weight to chest, but never use a weight that is too heavy, so you can not boot back up.
tricep kick backs. Sit on the bench safely with feet firmly on the floor, leaning to the extent possible, ideally in a position that allows your body to be parallel to the floor. Lightweight
Smoothly extend the arms back in a bent position, in order to straighten the arm, with an emphasis on keeping your upper arms horizontal while keeping the elbow tucked into your side.
Reverse flies. Support your back or inclined bench or the thigh of one foot. Taking turns in his hands to lift the weight of no more than shoulder height in a smooth motion, before lowering under control. easy
Reverse flies. Support your back or inclined bench or the thigh of one foot. Taking turns in his hands to lift the weight of no more than shoulder height in a smooth motion, before lowering under control. easy...
For best results, certainly for beginners, aimed to work on the decline bench so you have some support for your lower back.
Close Arm Press-ups. Beginners should perform in the style press-up, because it is a difficult exercise. The goal is to make a triangle with your fingers and thumbs, taking elbows to the side. The hands should be under your chest.
Normal flies. Work on any straight or diagonal bench, taking the weight of the central place your hand in line with the shoulders.
Keep a slight bend in the arm at the elbow, weight reduction is not below the shoulder.
shoulder press. Aim to work in a seated position on the bench press for support for your back. Lift the weights from shoulder to overhead, keeping the palms of your hands facing forward. Make sure the weights are secure.
Note that in this high reps 15 +, you will build muscular endurance without increasing size too. Correct diet will help you build stronger leaner muscle tissue needed for today's game.
goal is to fit 2 sessions a week of strength training, as mentioned earlier, these can be combined with your CV sessions.
is used for the list of weight training to keep track of your progress, the amount of weight you can lift, and repetition.
Co - Coordination / skills
Eye - the body - brain, is the way we want to have coordination and skills. Unfortunately, many of us see the ball, and our body takes too long to react to us going. This area can be improved by developing what is called the motoric abilities, so you see the ball, and your body automatically positions the right place.
With a complete variety of situations you could be in for a ball that you pass, you must work on improving your overall body to react as one fast efficient machine.
Ladder Drills
is used to gain speed in the legs, lay out the rope ladder, or chalk the area with approximately 15-inch squares. Combining ladders so that you go ahead and by Ward, will give you a quick rezultate.Brojke show that the run in.
one foot running, the goal will be shown on the ball of your foot, without catching the rope or chalk lines.
= Left foot, right foot =
Double foot run, goal speed run through the rope ladder, pumping with your arms.
= Left foot, right foot =
Two-sided step, pass through the water in the lateral direction, with either double or single leg. = Left foot, right foot =
Ickey Shuffle, and a double run, but this time every third step comes outside the rope.
= Left foot, right foot =
is the Cross, Side step through the rope, taking the leading leg in front and behind that, following the foot. = Left foot, right foot =
perform these exercises in both directions, you will quickly realize that you are better on one side than the other. The goal is to work on the weaker side for greater improvements in the game.
Discipline
Its simple, no matter what the judge says, it goes. Avoid getting a yellow card or getting submitted by learning to rise above the bad decisions. If you get a foul, you pick up and get on with the game, lashing at your opponent can finish with his team playing with ten men, and not be popular with his teammates.
I am personally not good at team sports, like I do not like to lose because of the weak links within the team. What I now am learning to do, is to find that weak link, and to correct it. If that means releasing a member of the team, because the stronger player, you accept the coaches / managers choice and simply ask what you need to do to get his place back.
Too many players after they have fallen completely negative attitude, look at it as a challenge to prove your coach wrong. Train wiser and smarter than before, showing commitment to your team, even if you do not make the first team, at least you can respect yourself hard and giving 100 percent.
