Do flexibility and agility help a lot in kicking the ball Why

Agility is important for kicking the ball, like dribbling, stopping, running, turning. Flexibility.

It's a protection for yourself, like grabbing the ball, tackling, overhead the ball, and if you are flexible, you are not easy to get injured.

Football is a sport with the lower limbs as the main sports tool, of course, when practicing and warming up, the flexibility of the lower limbs is essential, there are many ways to exercise the flexibility of the lower limbs, simple squatting, knee turning and even the usual walking are a kind of exercises for flexibility, to introduce you to some formal, relatively large range of practice methods, I hope to help friends who like football.

1. Body ankle pressing method.

The instep of both feet is close to the ground, the heels are close together, the toes are slightly apart, the buttocks kneel on the knee joint, and gradually press down the ankle joint with the hips, and the range of action changes from small to large, maintaining for about 20 seconds.

2. Arch ankle pressing method.

Stand with your feet in front and back, your toes forward, the center of your body on your back legs, your heels not off the ground, and gradually press down for 20-30 seconds. Repeat the exercise by changing legs.

When performing this exercise, it is important to note that the toes of the feet must be pointed directly in front of the body, the heels must not be off the ground, and the distance of the lower knee should be gradually increased when the back leg knee is lowered.

3. Leg splitting exercises.

Stand in place, stand with your feet left and right apart about a big step away, gradually move your feet outwards until the two thighs are in contact with the ground as much as possible, when the thighs are in contact with the ground, hold for 20-30 seconds, then straighten your arms, lean forward, and try to touch the ground.

When carrying out this exercise, because we are non-professional athletes, the flexibility may not be able to meet the requirements, the legs and upper limbs are not necessarily in contact with the ground, if the flexibility is poor, the legs can not touch the ground, do not force, according to their own physical condition, as long as they can reach the maximum of their own body, so that the body has a feeling of pulling is great to the purpose of the exercise.

4. Kicking exercises.

Stand on the spot with your feet shoulder-width apart, support one leg, and kick up to the side with the other leg straight forward, gradually increasing the height of the kick, so that the ligaments of the thigh can feel stretched and strained.

1. Lateral plyometric training. The ability to move laterally is very important for athletes, whether it is changing direction on the basketball court, observing the opponent's movement in the boxing ring, or observing the position of teammates in American football. Of course, lateral movement is not enough, how to change the direction of movement in a short period of time, explosive power is the key at this time.

Soxiang Ants are often lined up with plyometric training to train agility.

2. Rope ladder agility training. The change of footsteps, the change of direction between front and back, left and right, the practicality of the rope ladder is very high, and it is also the basic equipment of agility training. If you want to do a good job in rope and ladder training, diligent practice is the basics, and the focus of visual fixation is also the key, which means that it is best to fix your eyes on the same point, which can help you reduce unnecessary movement paths when changing directions.

3. Point movement. Enhance the strength and flexibility of the ankle and knee joints through rapid movement. You can draw 5 circles on the floor and do the training of opening and closing, jumping on one foot, and moving forward and backward, which can also increase the speed of body movement and improve agility.

4. Jump box. The representative of plyometric training: jumping box, not only jumping from the bottom to the top, but also continuous jumping, side jumping, landing first and then jumping, and many changes.

5. a railing. The hurdle is more often seen in the training of football players, and the rope ladder and jump box have the same effect, some people will also use small corner cones instead, and use continuous jumping, different steps to cross obstacles, and finally short sprints, improve the ability to accelerate again.

6. Stair running. If you still find it difficult to find the above equipment, then there is no problem with ready-made stairs! Although running stairs does not have a direct effect on agility training, it can train the explosive power of the lower limbs and apply it to acceleration techniques.

That's all for improving your physical agility in kicking, and I hope you find it helpful.