I don t feel strong enough when I play football, and I don t feel strong enough when I play football

To tell you the easiest way, I also practice every day, but I am really tired!

Quickly tiptoe on the spot, this is very calf, but you can also train ankles and Achilles tendons.

Don't do too much every day, do it 5 times should be about the same, every time you have to stop when your feet feel tired, rest for a while, and continue to practice. Remember to stick to it every day!

Don't know how old you are? I'll give you a training plan as if you were 15 years old.

1. Get up at 5 o'clock in the morning every day to run 2 kilometers, 30 push-ups, and lift dumbbells if you have dumbbells (these are done every day).

2. Find a wall (to be stronger), kick the ball against the wall with all your strength, kick it back, and repeat until you feel a little pain or numbness in your feet.

The way you play is yours.

The inside angle (large arc, small power and easy control) is suitable for free kicks.

The outer corner (large arc, medium power, not easy to control) is suitable for people with good ball skills.

The forefoot (with the greatest power in a straight line with almost no curve) is suitable for mid-range, close-range shots, and free-kicks.

To get the right medicine, you have a plan to practice your free-kick shots specifically to improve your shooting power.

To improve the shooting speed, you need to improve the muscles of the calf, running can be improved, and there is standing well, pointing feet, legs are not bent, just using your toes to point to the ground, I don't know if you understand... Anyway, it's just tiptoe to the ground, which is a continuous action, which is very convenient to do.

good luck with you

Did you hit the right part?

If you do, you can try running with a sandbag strapped to it, walking, you can do it!

For a month, I feel very effective, you will feel very relaxed, but you will exert a lot of force!

Go buy it and try it.

I want you to practice running more. And you can get closer to a wall, kick the ball and hit the wall, and then kick it out when it comes back. The more powerful you kick, the faster he will come back. That's all I can do, practice more, play more

Physical fitness is one aspect, and it is enough to exercise with their methods. The gym is certainly the best option. But kicking the ball can't ignore the strength of the upper limbs. Physical confrontation is essential.

Also pay attention to the posture when shooting. It can't be so casual. The calves are going to be tense, at a 90-degree angle to the thighs, and then shoot with the thighs.

If you try it, you will have a different feeling when you shoot the goal.

It is highly recommended that you ride a bicycle every day with your wife (if you don't have a girlfriend), ride 5 kilometers and exercise for two months, it will definitely have an effect.

I have experience with this.

It's all amateur, you don't need to train systematically, and you don't need to go to any gym, and it is estimated that there are few people who play football well when they go to the gym.

First of all, it's also nonsense, it's more fun and more running.

Secondly. This is the key, that is, when playing the ball, practice more swing legs on the spot to shoot, commonly known as small swing legs, you will feel it when the time is on, and the power will naturally go up.

A device for fitness with a single door with leg muscles to try

If you can, go to the gym, have equipment that specializes in strengthening your leg muscles, adjust the weight that suits you, and then make a reasonable fitness plan.

Practice running stairs and frog jumping.

This is the talent of the Chinese to play football.

By the way, when you grow up, you'll have the strength to be in no hurry.

Pay attention to control the speed of movement, run less when the ball is far away from you to conserve physical strength, usually train more to be more physical, and pay attention to cooperating with teammates to pass the ball to reduce the running distance.

The power of football is played in the following ways:

1. Pay attention to running. The distance of the run-up should be appropriate, generally within 5 steps, and too many steps are not of much use. The running should be forced, and adjust the boring good step point to ensure that the supporting foot before the last touch of the ball is about 50 cm away from the ball (adjusted according to your own situation), and is behind the side of the football.

2. Pay attention to the position of the body, take the main foot and the right foot as an example, and the toe of the left foot is generally 20cm to the left of the ball. Standing close is easy to kick off, standing far away is not enough to guess the amount of force, supporting the position of the Zen foot, it supports the power process when hitting the ball. The supporting foot is far away from the ball step, giving the kicking foot enough space to play.

3. Pay attention to the point of impact. If you want to kick far and powerfully, the soles of your feet almost touch the ground when you kick the ball. If the ball is kicked low, it will be very high, and if the ball is kicked high, it will be held down, and there is no power.

Categories: Sports Sports >> Football.

Problem description: The last time I said that I didn't feel enough strength to kick the ball, I put forward two reasons for the prawns: 1 is that the legs are not muscular, 2 is that the kicking time is short, I have been playing for two years, I don't know if it is short, and I am 1.6 meters tall and the diameter of the middle thigh is about 13 cm, I don't know if it is enough.

I don't feel strong enough to kick the ball up, but the ball doesn't fly high, the distance is short, and I feel okay when I play low flat balls.

Analysis: When playing football, the power must be heavy, but the real ball is far away or "four or two thousand pounds".

- Multiple tricks.

1.Tiptoe more and find the feeling of finding the ball, so that you will feel better when you kick the ball, which is also the basis of kicking!!

2.Tiptoeing for 15 minutes after each kick will also help you relax, and it will also improve your mastery of the ball!!

3.Prepare for the event before kicking and do more explosive exercises!! (For example: jumping Sun Loss, quickly going up the stairs, etc.).

Oh, don't forget to relax more after playing, don't let you not relax and practice again!! The muscles should be at a high level of tension after strenuous exercise!! Not relaxing will cause your muscles to become "dead" muscles!! It becomes extremely explosive!!

You've only been practicing for 2 years, take your time, it's good to even for a long time, it's important to persevere! Three days of two-headed practice has no effect!

Try it, I've been practicing this for more than 10 years, and it works very well!!

Exercise your feet:

1. Weight-bearing squats. Place the barbell on the back of your neck and shoulders, hold the bar with both hands, stand upright, hold your chest and abdomen straight, and keep your lower back muscles tense. Then bend your knees and squat until both knees are fully flexed, stop for a while, stretch your legs to stand up with the contraction of your quadriceps, straighten your legs, and tense your quadriceps muscles for a while.

Squat again.

There are two breathing methods for this movement: exhale when squatting and inhale when standing up under light load; Under heavy load, inhale first, then squat, exhale before standing, and then inhale to stand up. During the exercise, when doing the last few squats, if you are short of breath, you can also take several quick breaths in a row after standing up to get more oxygen.

When doing the movement, the mind should focus on the quadriceps muscles. This movement can also be practiced by holding dumbbells in both hands or shouldering sandbags and rice bags.

2. Sit and stretch your calves. Sitting, wearing iron shoes (dumbbells or sandbags can also be tied to your feet), straighten your calves with the contraction of your quadriceps, tense your quadriceps muscles, pause for a while, and then put down and redo. Inhale as your calves are straightened and exhale as your calves are lowered.

Thoughts should focus on the quadriceps. Both calves can be straightened at the same time or alternately.

3. Prone calf flexion. On the prone bench, wear iron shoes on your feet (dumbbells or sandbags can also be tied to your feet), use the contraction force of the biceps femoris muscles, so that the calves are bent to the thighs at the same time, the biceps femoris tenses hard, stop for a while, and then put down and redo. Inhale as you bend your calves up and exhale as you put them down.

Thoughts should focus on the biceps femoris muscle.

4. Upright weight-bearing heel lift. Hold the barbell on the back of your neck and shoulders, and stand on a 10 cm thick plank with your heels exposed. Lift the heel with the contraction force of the triceps calf muscles, so that the triceps muscles of the calf are tensed as much as possible, stop for a while, and the heel falls until it is lower than the surface of the plank and can not be lowered.

Then redo. Inhale as you lift your heel and exhale as you drop your heel. Thoughts should focus on the triceps muscles of the calf.

The plank is used to fully extend the triceps muscles of the calf, so that when lifting the heel, it is necessary to exert more force to exercise the triceps of the calf more thoroughly. The movement is the same as a weighted squat, except that the squat and stand up are all weights on the toes. When your legs are fully straight, lower your heels to relax the triceps in your calves, then lift your heels and support your body on your toes.

Inhale when standing and exhale when squatting, focusing on the triceps calf.

5. Sitting with weights and lifting the heel. Sitting, with the barbell on your thighs, close to your knees, holding the bars in both hands, the soles of your feet resting on a 10 cm thick plank, and your heels exposing the plank. Lift your heels, tense the triceps muscles in your calves, pause for a moment, and drop your heels below the plank until you can't lower them any lower.

Then redo. Inhale as you lift your heel and exhale as you drop your heel.

To put it simply, it's a matter of faith and psychology; Of course, physical fitness is also very important. If you don't have equipment; A fixed long-distance run of 4 to 5 km per day. Then sprint back and forth at a fast pace of 50 or 100 meters.

"Weight-bearing squatting" is not necessarily weight-bearing at first; It's a half-sit-up. The basic half-squat above the "step calf raise"; Constantly jumping steps on tiptoe; Jump continuously up the stairs. (Neither of the above two points can exert force; Hold your head together or lean behind your back; and keep your balance and stay safe) and pay attention to warming up before each training session; Loosen the ribs.

In fact, psychological stress problems; Don't be too nervous; Just play to exercise. Be confident every time you play).

Instep shot:

The instep shot has a lot of power, and it is mostly used to turn around and shoot. When the ball is in front of or slightly farther away from the body, you can shoot with the inside of your foot. It can change the angle of the shot suddenly, such as when the diagonal line is inserted, the goalkeeper will inevitably move the position to seal the near corner, and then make a half-turn shot, which is easy to shoot the ball into the far corner.

Outside instep shot:

The outside instep shot is threatening, sudden, and hidden, and can shoot the ball from various directions, such as shooting frontal, small angle, sideways, front and back oblique sides, volleys, etc., and can shoot straight balls and curved balls.

Arch Shot: Arch shot is accurate, but has little power, so it is suitable for all kinds of close-range shots and penalty kicks.

Forefoot shot:

The forefoot shot has great power, high accuracy, and is the most widely used, which is the basic footwork of shooting footwork. Such as shooting the ball frontally, diagonally, turning around, etc.; Another example is to sweep, swing, bounce, pump, inverted hook and other volleys.

Toe shot: Toe shot is fast and sudden, and when there is a fierce competition in front of goal, there is no time to get up and swing your legs, and a "poke" shot with your toe can be surprisingly successful. But sometimes the accuracy is poor.

A vigorous volley with the right instep will do.

You can try Magath's solid ball training method.