What to do before playing football

Warm up.. Jogging.. Move your ankles! ~

Neck. The warm-up preparation is the neck first, the right hand is passed around the head from the head and the head is pushed to the side with the hand, then the hand is changed, and then the activity is moved; Then there are the shoulders, with both hands on the shoulders and arms in a circular motion.

Then the waist, twist it; Then press your legs forward, backward, left, right, and right.

Jogging.. Warm-up exercises.

There should be at least 10 minutes of preparation time each time to fully activate the body. The general preparation activity can be a jog to achieve the purpose of warming up, first jogging around the track, jogging can be rhythmic arm movement at the same time. Jogging can not only serve as a warm-up, but also move the joints of the whole body, and avoid accidental strains due to fierce confrontations during competitions.

Stretching of muscles and joints.

Then the ligaments are stretched, starting with push-ups.

Posture, do not move your hands, put one leg on the other leg again, adjust the posture so that the leg below feels the stretch of the ligaments, hold for a few seconds and then switch legs. Jog at the end. After the game, you will also have to stretch your ligaments, sit on the ground with your legs apart, and press down on your toes with both hands.

Stand with your legs back and forth, bend your knees in front of you, straighten your legs in the back, and sit as low as possible with your body's center of gravity, thus raising your knees.

and ankle flexibility.

This is followed by a grouped flexibility warm-up, with the back leg standing upright and the front leg raised and stretched outward, repeating this movement to move the thigh joints and improve flexibility. For example, stretching, waist twisting, leg press (especially the thighs, because it is easy to strain the muscles during intense exercise). Move the ankles and knees to make the body sweat slightly, pull the joints and ligaments apart, and move the joints used in all sports, such as ankles, knees, wrists, and hips.

Especially if you haven't exercised for a long time, you should do a good job of preparation.

Variable speed running. Do some switchback and sprint exercises, taking care not to exercise too much. On the field, let the athletes run fast on the straights, jog on the curves, and also make some speed change markers on the track; In the race, this style of running is to maintain physical strength in the first part of the time, and suddenly exert strength in the later period.

Practice with the ball. After the warm-up without the ball, it is the warm-up with the ball, touching the ball on tiptoe, continuous jumping with the ball, training with the left and right feet around the ball, fast round-trip dribbling training, etc., short passes between players, long passes, and finally shooting. As for the goalkeeper, what needs to be done is to warm up flexibly before starting, and then use one person to assist him in warming up with the ball, such as receiving high throws to make saves.

Before playing football, you should do a good warm-up exercise to prevent strain, because if you don't do a warm-up exercise and go straight to the game, he is likely to get injured, and the injury will affect your game form.

1. Football is a highly confrontational ball game, in the process of sports, it is easy to cause muscle or ligament strain, which will seriously lead to cramps or ligament rupture, so before playing football, it is necessary to warm up before the game, which can effectively avoid unnecessary strain;

2. First of all, jogging around the track is early, and the slow grasp can move the arms rhythmically at the same time, jogging can not only play a warm-up role, but also move the joints of the whole body, so as to avoid accidental strain due to fierce confrontation during the game, and return to the field after jogging around the track for two laps, you can jump on the spot a few times, move the leg joints, and improve the leg strength at the same time.

1. It is best to have a pair of slippers, it will feel very comfortable to change into after kicking, and it will be even more refreshing if you can bring a towel to wipe your sweat.

2. Taking a cold shower immediately after exercise has more disadvantages than benefits. As the body's metabolic processes intensify during exercise, the subcutaneous blood vessels dilate, and sweat profusely.

Take a cold shower immediately after exercise, so that the large amount of heat generated in the body can not be well dissipated, forming internal heat and external cooling, destroying the balance of the human body, so that it is easy to get sick. The correct way is to rest for a while after exercising (until the pulse returns to a near-normal number) before taking a shower, preferably in a warm shower.

3. Finally, I remind you to try to choose to play football in the morning or evening when the sun is weak, and if your skills are not up to par, don't deliberately imitate the difficult actions of the star, otherwise the performance will be smashed, not to mention, it will be a worthwhile thing to delay your study and work due to injury.

4. Be prepared for activities, and don't kick your feet no matter how itchy they are. It should take at least 10 minutes to prepare for the activity, you can jog for a while, move the ankles and knee joints, make the body sweat slightly, pull the joints and ligaments apart, and move the joints used in all sports, such as ankles, knees, wrists, and hips.

People who have not exercised for a long time should do a good job of preparation. In this way, it not only helps the movement efficiency of the muscles and the lubrication of the joints, but also prevents sports injuries.

5. Due to the large number of running, technical movements and sweating, the football should wear loose fitting, breathable and sweat-absorbing sportswear, and the football shoes should be suitable for non-slip sail rubber soles.

In addition to participating in official competitions, it is not advisable to wear football match shoes (leather steel spikes) during regular exercise to prevent unnecessary damage to yourself or others. If you are playing a more formal game, it is recommended that you bring protective gear such as shin guards, and don't work too hard when kicking.

6. Try not to exercise in places where the venue facilities do not meet the requirements. The uneven site and many gravel debris (runway, sand pit) can easily cause ankle sprains, periosteal injuries, Achilles tendon strains, etc.

7. Replenish water in time. It's best to keep water on the sidelines and drink a little when you feel thirsty, and it's okay to drink more than once.

Don't wait until you're too tired to drink a lot at once, don't drink drinks that have been chilled for a long time with ice ballast, avoid drinking raw water, cold water, and slightly cool mineral water is always the best. You can drink a small amount of sports drink or lightly salted boiled water after exercising.