Football is a great game for fans of sports games! But it is also one of the most difficult physical games. You need a high stamina when playing soccer. Regardless of whether you are a professional football player or a simple amateur, in order to play well, you need to develop endurance
Here are some ways you can build your stamina:
Training of speed and speed endurance in young football players
There are two goals for this workout:
1) increased running speed - involves strengthening and increasing muscle strength and reducing the time for contraction / relaxation (speed),
2) increased speed endurance - involves a decrease in recovery time between jerks and an increase in the number of possible jerks, the reserves of energy spent during running will increase.
Exercises are performed as follows: 10 seconds we work as intensively as possiblethen 50 seconds rest until the next exercise. It turns out one minute per exercise. 4 minutes per circle. Obviously this is a short training session, for example, with three circles it is 12 minutes and the intensive work time is only 2 minutes. The duration of intensive work can be changed, but do not exceed 10 seconds. Beginners can try 8 seconds. The ratio of working time to rest time is 1: 5. 1: 6. There is no need to chat between exercises, what children like to do. It is necessary to calmly restore breathing, the pulse will decrease, you can take a couple of small sips of water. If there is a need, the rest time can be increased to 1.5-2, gradually reducing it in the next workouts as training improves.
A bit about safety. In training, we focus on the pulse. The maximum allowable heart rate (pulse) for children is adopted at the level of 190. We are talking about prepared children, it is not expected that such a training will be the first training, so that you will begin to play sports. We focus on a maximum of 180, but never reached it. 173 is our highest rate.
|The heart rate monitor can be used either, or you can generally measure the pulse by probing and stopwatch. Maximum 180 bpm|
Let's move on to the exercise. I emphasize that technology is in the background here, in the foreground is the intensity of work - energy consumption. Of course, it is advisable to perform the exercises technically correct, this is good for coordination and for health, but it’s not worthwhile to “click” on the technique. Over time, the quality of technology will rise, but for now we focus on intensity.
1. Exercise: running (if at home - running on the spot).
When running, pay attention to the high rise of the thigh - to a position parallel to the floor. In general, the running speed depends on the speed of the limbs and the step length: high thigh position a necessary element of a long step. Hands should work as sharply as possible and not be scattered around. If you divide the body into right and left parts, then the hands should remain in these parts, not go beyond the middle. The height of the swing is at the level of the chin. A look ahead. If we run at home in place, it is important to stay in the same place, not to shift to the sides.
2. Exercise: reactive push-ups.
3. Exercise: Long jump from a place(if at home - jumped, turned around and jumped to the starting place).
4. Exercise: jumping lunges.
Everyone knows the squat - “lunges”, the technique is the same, but we jump out and replace the leg. It turns out such "scissors" in the jump. For advanced, you can do “scissors” twice in one jump, then after 5 seconds you need to change your leg, or if the number of circles is even, in one do one leg, in the other on the other.
The knee of the front leg does not extend beyond the toe. The back knee almost touches, BUT does not touch the floor. Right angles both at the front leg and at the back are obtained during operation. Generally about the knees: not only in this exercise but in general, the knees should be above the feet, and if they are bent, then they need to bend in the same direction where the toe is looking.
5. Exercise: Explosive Press(in our version, this is a “monk” with a tourniquet, but you can throw a stuffed ball, a “climber” or any abdominal exercise that you can perform in an explosive manner).
The press does a lot of work while running, and holds the position of the body and participates in lifting the thigh, it is necessary to train it. Considering the purpose of the workout, contractions should be performed as quickly as possible.
6. Exercise: Vertical Jumps
Such jumps are sometimes called a “frog”, in our case it should be a “quick frog”. We jump out vertically. The legs can be slightly wider than the shoulders.
We combine the presented exercises, usually choosing 4 by 4 or 5 circles. Sometimes all 6, then we spend 3 circles. On the day of such a workout, it is better not to train for endurance. We choose a free day for such a workout and add a stretch to it and sometimes working with the ball in the "freestyle" format is not very tiring. We train once a week.
Our experience of 4 months regular for Arseny and with short breaks for Misha training led to progress. The number of repetitions in 10 seconds increased, the maximum pulse per workout decreased. Also, faster the pulse returns to normal between exercises, well, the number of circles has increased. That is, the body’s ability to make jerks has grown - now we can do it faster and more in the time allotted for the match. Well, I note that the quality of execution, that is, the technique, has also grown.
If you can’t recover for the next exercise in 50 seconds of rest, you can increase this time to 60-70 seconds.
Below is a video of how we perform the exercises.
Let's move on to the description of energy supply and this part is no less important than the exercises themselves. It will become clear why exactly 10 seconds of work.
High-speed work, like any other body work, is provided by energy. In the case of speed, this is the first energy system that is activated by the body during exercise - ATP (adenosine triphosphate). This energy has high power, but its effect is short-lived. This is a fundamental point, the reason why you should not leave for those very 10 intensive seconds. Further, our body uses another source of energy - glycogen. Its chemical decomposition takes place and the work is done due to the same ATP, but obtained already from glycogen. I note that in the case of high-speed power work, this option is not of interest, or, say, less of interest. Blasting work is carried out at the expense of the initial reserves of ATP. The given exercise, and not even how much exercise, how much execution algorithm and approach - designed to increase the reserves of the right energy.
In interviews with football players and athletes in general, they often come across information about the additional intake of creatine monohydrate to increase strength. This works, and creatine just influences, among other things (it generally has many useful properties) on the increase in ATP reserves. We do not use creatine monohydrate: it should not be given to children and adolescents during the ripening period, the consequences have not been studied. But you can eat creatine-rich foods — which we do with pleasure. As much as the body needs, it will take as much. It is believed that in a normal diet contains 1 gram of creatine. The athlete's needs are higher and it will be difficult to cover them completely due to nutrition; you will have to eat 2 or 3 regular daily diets - this is a bad way. You can focus on foods rich in creatine. Such products include: herring, pork, beef, salmon, tuna and cod, milk will also help. In general, a varied diet is without a doubt useful and correct. The lack of creatine is also compensated by the body: the liver produces creatine, but this requires a rich and varied diet. Like it or not, the issue of nutrition is as important as the issue of training.
That's all about speed training. Train, get faster and use it on the field!
On the role of speed in football here and the option of training speed with balls (football option) here. And then speed endurance training.
1. Special training.
a. Cardio load: practice cardio or “aerobics” (swimming, jumping rope, running, walking, cycling, rowing, etc.) for at least 30 to 50 minutes every day. This will give a boost to your stamina, greatly increasing your aerobic ability.
b. Weight training (squats, push-ups, lunges, squats, etc.) This will help you develop muscle mass, thereby improving your stamina. A cycle of 10-20 exercises for 1 minute each is considered sufficient.
c. Plyometric exercises: it was found that plyometric exercises (jumping on one leg, jumping onto a box, jumping onto a ladder and other quick explosive movements), especially with weight, can significantly increase the energy and stability of a football player.
d. Stretching: Stretch regularly before and after exercise. This will not only create your stamina, but also protect you from injuries.
2. Train yourself correctly:
a. Sprint: It is very important to train your body in advance so that you can do an arbitrarily fast sprint during the game. Performing a 15-20 meter sprint cycle every day can help you increase your stamina. You can also train the sprint with extra weight (wear heavy pants or vests) to make your workouts as effective as possible.
b. Endurance Run: This type of exercise is necessary to increase your ability to move quickly and efficiently at different distances. As a result, your stamina level will increase.
c. Fartlek: This is a modified form of endurance running, which helps the player to constantly move, accordingly changing his speed. Being a workout with a random choice, it gives a lot of energy and stamina to the athlete.
d. Running with the ball: One of the most effective endurance training options for soccer players. Because he uses football himself, you improve your ball skills along with increased stamina.
3. A balanced diet.
To increase stamina, you need a healthy diet, whether it be soccer or any other physical game. Strictly follow a well-balanced, high-carb, low-fat diet. Eat at least 6 times (3 large and 3 small meals) per day to absorb enough nutrients. Stay away from processed fruits and vegetables, as well as sweets, soda, and more. In general, try to eat healthy foods instead of junk food, energy drinks, and nutritional supplements.
5. Give yourself enough rest.
You must have sufficient rest between the two activities. Each player must sleep somewhere between 7 and 9 hours at night. It is proved that night is the only time when your body is rejuvenated and restored. As a result, you get enough energy to work optimally the next day.
7. Be positive.
Always think positively. The more you move forward, the higher your stamina. Motivate yourself continuously. We hope you now have some ideas on how to increase your stamina! You need to understand that these tips are not only aimed at football players. Any athlete can follow these rules to develop endurance. And why only athletes, we, ordinary mortals, can also use these recommendations!