Please give us some suggestions on how to train your body for football

It's useless to say too much, there is not so much time to practice, I suggest that you jog 2 laps before training every day, and then press your legs, be sure to press the ligaments open, if you don't press them open, you can't do a lot of actions, and then do a warm-up (marching exercises), and then start kicking the wall (you can practice heading on the wall), and then juggling the ball, if you have strength, it is recommended that you buy a sandbag and jump the stairs is very useful for calf explosiveness, and the calf explosiveness of football players is very important, and it is recommended that you check the Internet first for set-pieces**, (I remember a** Very detailed, you go to search for how to kick a free kick, and then find **, what position to kick inside are told to you), stop the ball is recommended that you find an open place to kick the wall, let the ball **, and then find a way to stop the ball, stop the ball must have a process of unloading, so as to stop the ball, and finally run a 2000m after all the finishing, of course, you had better be a variable speed run, when you have no strength to try to accelerate the run, which is very useful for your explosiveness and endurance, Finally, I wish you success. It's purely handwritten.

Carry a heavy load on your back and run a long distance with the ball! ...Physical strength and speed can be greatly improved! Put sandbags on your feet, find an uphill path to practice frog jumping, and stairs can also do, so that coming down like this is very helpful for bursting and bouncing!

As for flexibility, it's all balanced! Usually do morning exercises at school, just do it carefully! ...

It's you again, ahahaha! ...

<> physical fitness refers to the basic athletic ability of the body, which is an important component of the ability to engage in sports. Physical fitness in football refers to the basic physical abilities of athletes who meet the characteristics of football-specific sports. Good physical training is the foundation of football sports skills and tactical trainingLi Hong; It is the basis for football players to withstand heavy training and high-intensity games; It is the guarantee for football players to maintain a stable and good psychological state in training and competition; It can prevent injuries and prolong the athletic life of football players.

Whether it is psychological adjustment, the use of technology, the grasp of rhythm, or the control of the game, it is based on abundant physical fitness, if the degree of physical training is high, the scope of personal control will increase, and the control range of the whole team will also increase, so that you have control over the game. So it can be said that physical fitness is the soul of the football game.

1.Cross-step forward or backward exercises, sideways movement exercises.

2.All kinds of runs. Quickly run backwards, turn around and run, and watch the gesture change direction in a fast run.

3.All kinds of tumbling and starting runs.

4.Listen to the applause and whistle and start running.

5.The two collided and dodged.

6.A variety of movement disorders.

Including: reaction speed, displacement speed, action speed.

Starting in various positions (10-30 meters).

In a fast run or a fast dribble, listen to and look at the signal, and do actions such as emergency stops, turns, change directions, jumps, and rolls.

Break through speed barriers with exercises such as fast strides, high leg runs, downwind runs, downhill runs, and traction runs.

Dribble at full speed, dribble at variable speed.

Which Zheng book runs around the pole, dribbles around the pole.

Practice speed with simple tactical coordination.

In physical training, many trainers tend to ignore the importance of mental training, thinking that it is not very important. In fact, mental training is a very important training program for football players. A large number of practices have proved that even if a football player reaches the level of physical, technical and tactical level, he can give full play to these advantages.

Poor, and will not achieve satisfactory results and results in the competition.

Often in the game, some teams with high technical level lose to teams below their own level, which shows that the game is not only a competition of physical skills and tactics, but also a psychological competition between the two sides, so psychological training is very important in football training.

On the field, Yin Xun put four cones, 10 steps away from each other to form a square, first jogging around the four sign barrels, back to the starting point and sprinting to the second, and finally we have a group of high-intensity bending source back running training, this training will continue to change direction and speed, equidistant placement of five logo disks, destroy each sign disk 5 meters apart;

When you want to learn some basic special physical training, you can choose to collect some ** on the Internet, such as good Lee to do a better job in passing, juggling and ball control, because this can make you find a better sense of the ball, when you want to learn some higher physical training, you can choose to enter some football training clubs.

The first thing is to improve the strength of the legs, be sure or take it to a more professional place, and then the answer is to master the rhythm, should master the efficiency, should also grasp the best timing, and also lift potatoes should improve the accuracy of the leg kick.

Well, if you want to exercise your physical fitness, the first thing is to make your body strong, if you run more, you will run around the playground to train your physical strength.

Football special physical training is mainly running, through which you can exercise very well, and you can also frog jump.

These special trainings include: ball training, dribbling training, set-piece training, header training, and various shooting skills training in sports.

You can learn how to train football, or master the skills of football training, or you can train in combination with the situation of the game.

Uh··· This is too systematic, and your question is too general to say.

The physical training of football is mainly the recovery and enhancement of endurance and strength, and secondly, balance training and resilience training help to further improve the rationality and balance of physical enhancement, the specific methods are as follows:

1. Endurance training.

1. Endurance training is mainly based on running, preferably long-distance running. The requirement is a 400-meter track, 20 laps per lap, and the average speed must not be less than 2 minutes and 20 seconds per lap.

2. Strength training.

Strength training is divided into upper limb strength, waist and abdominal strength, and lower limb (thigh and calf) strength training

1.Upper limb strength training: push-ups in groups of 8, do 5 sets; Pull-ups in groups of 6 and do 5 sets.

2.Waist and abdomen strength training: sit-ups with turns, 15 or 20 reps in a set, do 3 sets.

3.Thigh strength training: thighs parallel to the ground, do "duck steps" walking, 30 meters in a group, 5 groups once, no rest in between.

4.Calf strength training: tiptoe jumping, thighs without force, 30 meters in a group, 5 groups once, no rest in between.

3. Balance training.

Balance training is aimed at restoring or improving the body's balance ability, and is mainly based on two methods: one-foot balance and dynamic balance

1. Balance on one foot: stand on one foot and complete the forward and backward movements many times.

2. Dynamic balance: choose a narrow ridge off the ground and walk like a balance beam; Or hop on one foot.

4. Flexibility training.

Flexibility training is mainly about expanding the range of motion of the joints and joint system. But be careful: before doing the more intense muscle stretching exercises, you must do a warm-up activity to make your body sweat slightly. If you feel tightness or pain from stretching, you should stop the exercise to prevent strain.

1. The horizontal bar hangs and stretches the limbs.

2. Press the legs and lower the waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done no less than 3 times a week and immediately after a long run. Before each action organized by the club, the long-distance run must not be less than 4 times a week.

Reduce the amount of exercise 10 days before the action to avoid muscle fatigue during the action.

Doing aerobic exercise before exercising is definitely more effective with half the effort. This is very scientific, and the following issues should be recognized and grasped in physical training:

First, it is necessary to correctly understand the systematization of physical training.

There are many physical training items, which can fully exercise the functions of various parts of the human body, and should be comprehensively trained, and the main purpose of training is to tap people's potential, give full play to the energy of muscles and improve the coordination of movements. In strength training, explosive training should be the main focus to adapt to the speed requirements in firefighting skills training. In endurance training, attention should be paid to continuously extending the physical limits of officers and men to meet the needs of long-term combat.

The second is to correctly understand the feasibility and pertinence of the training plan.

The implementation of training should be carried out in an orderly and gradual manner, and plans should be formulated according to the overall level of personnel, and standards should be gradually improved. We must not be too ambitious to affect the enthusiasm of officers and men in training, and we should not "fish for three days and dry nets for two days," and we must not persevere. It is necessary to repeatedly conduct training during the cycle of human muscle movement and recovery, and treat them differently according to different age groups, different posts, different physical qualities, and so on, so as to protect the strong points and attack the weak points, so that the physical fitness of officers and men can develop in a balanced manner.

The third is to correctly understand the normative nature of actions.

Standardized movements are the key to the effectiveness of training, and correct movements can effectively train the functions of the human body, and at the same time receive twice the result with half the effort in improving performance.

Fourth, it is necessary to correctly understand the whole process of training.

The traditional misconception that preparation is just a game of basketball and a few laps should be overcome. Preparation activities should also follow the law from point to surface, from part to comprehensive, from slow to disease, from relaxation to tension, all parts of the human body, all joints are moved, and the preparation time should be controlled at about 15 minutes, and it is appropriate for the body to sweat slightly. After each training program, relaxation should be organized, and the relaxation of jogging, jogging, or mutual pressure, rubbing, and patting during the exercise should be relaxed to relax the muscles, restore elasticity, effectively nourish muscle fibers, and achieve the effect of improving explosive power.

In addition, it is also necessary to correctly grasp the impact of physical training on the emotions and psychology of officers and men. The simplicity of the content and the monotony of the methods are likely to cause the officers and men to feel bored and bored, to dampen their enthusiasm, and not conducive to building up their self-confidence in training. On the contrary, the continuous improvement of physical training results can greatly encourage the enthusiasm of military training, and at the same time play a role in cultivating and increasing self-confidence in self-confidence.

In fact. Physical training is something you have to do every day! It's true to play more and gain experience!

There is also the use of tactics and strategies on the field. Boost your fighting spirit and stimulate your own potential! Have you done any of this!?

Each type of player has different traits. Also take into account your body shape and physique. A sense of rhythm!

Because each person is different, the exercises for each person will be different!For example, a spinning kick. How many kicks do you have.

How can you kick. What moves can you kick with. What was the purpose and intention of your kick before you kicked it!??

I can't finish talking about this. And how much time you spend practicing each day. How many days a week?

How many days a month do you practice? How many days of the year have you been practicing seriously? Sorry, I'm more direct!

In general, soccer training is long-distance running.

It's speed endurance:

The most common is the 100-meter sprint! And then don't stop! After 100 meters, change to walk or run!

Probably 60 to 70 meters! Then the 100-meter sprint! This lasts for 3 to 4 km!

Once! (Be careful to keep an eye on your heartbeat.) )

If it's amateur training! It will be brief according to individual circumstances!

Speed Endurance is recommended! and variable speed running!

Ordinary long-distance running can only be practiced to lung capacity! But football endurance is an exercise that is indispensable for explosiveness, sprint, and endurance.

You have to stick to it to see the effect.

Teaching Soccer: Three Simple and Effective Ways to Train Athletes.

Three ways to improve physical fitness training in football!

There are many ways to train in football.