How to quickly increase the speed of a soccer ball?

When a player trains, it's not just about training the ball, it's not just about the technique of kicking, it's more about physical training. For a high-performing soccer player, it usually takes a lot of time to improve physical fitness, which includes training on aerobic endurance, strength, speed, etc. Statistics show that the average international football player needs 55 to 68 millilitres of oxygen per minute per kilogram of body weight, and the maximum force required for each half-squat is 120 to 180 kilograms, while the same is true for other teams.

Studies have confirmed that the factors related to maximum oxygen consumption are the duration of the football match, contact with the ball, and the amount of runs during the game. Aerobic endurance refers to the ability to exercise when aerobic metabolism is the main source of energy, and the ability to be aerobic is the main factor limiting the aerobic endurance of players. Recent data have shown that the amount of blood output per beat of the heart is a factor affecting oxygen**, so increasing the stroke volume by increasing the intensity of training can improve the aerobic endurance of players.

During the training, players are asked to run quickly uphill at 90-95% of their maximum heart rate for four minutes, then jog on flat ground for three minutes at 70% of their maximum heart rate, and repeat the training four times. Repeated training in this way is more conducive to reducing lactate in the body to avoid muscle fatigue and physical decline. In addition, studies have shown that training with the ball is similar to running alone.

The training method of doing four and a half minutes of squatting and then standing four times is mainly to emphasize the strength and physical strength of the players to the greatest extent. After this training method, not only can the physical strength and strength of the players be improved, but also the fast running speed and high jump height are improved, and the adaptability of the nerve center can also be improved. I'm not fast, but I still have a little bit of experience in passing people, you try to make the cadence smaller, the cadence faster, so that the ball is faster and more stable.

Of course, the stride is large, and with the ball, it looks more atmospheric and elegant.

The center of gravity of the body is very important, don't shake yourself down, the speed of dribbling should be increased slowly, and when you are skilled enough, it will slowly get faster, as for feints, the swing of the body, keep the center of gravity low. However, it is recommended that feints be done less, and the best way to dribble the ball in football is to knock and wade the ball, practice these two to the extreme, and no feints can compare.

Dribble more and practice more, and it will be easy to speed up naturally when you have mastered your skills, and of course, you should also practice short-distance sprints.

Speed and agility are the focus of a footballer's training. On the soccer field, you need to keep your body upright and use the arch of your foot to pass or dribble the ball at a fast and flexible pace. The following is for reference only!

Sprint-Run Repeat the training

This training simulates on-court action, just like the defender judging the opponent's offensive intent and making a tackle. This also improves the ability to accelerate from a drop run to a sprint run.

Place 5 obstacles in a straight line, about 5 yards apart. Number obstacles with 1-5.

Stand at obstacle 1 and sprint to obstacle 3.

Retreat to obstacle 2. Keep your core muscles tense, lower your body, and focus your weight on the ball of your forefoot.

The afterburner of the leg changes direction and sprints towards obstacle 4 with all his might. When sprinting, raise your knees high to create explosive power and land on the balls of your forefeet when you land.

Retreat to obstacle 3.

Change direction one last time and make a quick dash towards obstacle 5.

Bend, lean forward, and sprint

This workout can help you get the right angle, adjust your center of gravity, and improve your ability to accelerate from a standing position.

Stand with your feet hip-width apart and keep your body straight from ankle to neck.

Lean forward until you are about to fall, i.e. lean forward until you fall and gnaw at the ground if you don't take a step forward'Extent. This is essential to create the approximate angles needed for forward momentum and effective acceleration. Many people think they're leaning forward too much, but that's not the case, so be brave!

When leaning forward, lift your heels and touch the soles of your forefeet. Do not bend down.

When you can't lean forward any longer, move your knees and push them off the ground to move your body forward.

The elbow joint is maintained at 90 degrees, and the shoulder joint swings the arm.

Keep your hands open and relaxed.

Run fast for 10-20 yards.

Walk back to the starting point and regain your fitness.

Repeat 8-10 times.

Push-up start

This training can enhance the leg press strength, master the explosive technique, improve the strength of the hips, and achieve the effect of balancing the strength of the lower limbs.

Place 2 obstacles, spaced 20 yards apart.

Lie on the obstacle 1 with your hands in a push-up position.

Immediately get up when you hear the signal, sprint, and overtake obstacle 2.

When sprinting, try to lower your body as much as possible.

Jog back to the starting point and regain your fitness.

Repeat 6-8 times.

Dash at high speed

This workout boosts acceleration from jogging to sprinting, simulating the action of the field, allowing you to effectively transition from following the ball all over the court to getting close to the defensive line ready to show off your skills.

Place 2 obstacles, spaced 20 yards apart. Place the third obstacle 10 yards away from the second obstacle.

Stride from obstacle 1 to obstacle 2 at 75% speed.

Lean forward into an acceleration angle and sprint towards obstacle 3 with all your might.

Jog back to the starting point and regain your fitness.

Repeat 6-8 times.

If you need a change in training, you can use a jogging trot instead of a stride for the first half.

Bi Yuan's breakthrough technique with the ball is one of the most attractive techniques in football, and it is also the skill of Kega to attack all members. Breakthrough with the ball can be achieved by dialing the ball, changing pace and speed.

1. Break through with the ball. Use the inside and outside of the foot to pull the ball forward, and then suddenly change the line and bend the number of turns, using the speed to pass the opponent, that is, the ball is divided, which is the most common and effective breakthrough method.

2. Breakthrough in variable speed. Use stop-and-go to break through your opponent with a change in direction, and confuse your opponent with a difference in speed.

3. Break through the pace. The most basic thing is to use the inside of the right foot to lead the ball to the left, fall to the left at the same time with the shoulder, and suddenly push the ball forward with the outside of the right. ‍

Ways to quickly increase your dribbling speed (soccer).

1. Pay attention to cadence, touch the ball more, take the ball more, and enhance the control of the ball, that is, the ball sense.

2. Pay attention to the power of touching the ball, it is easy to get the ball in a fast run, and it is important to control the power of each touch.

3. The mastery of the center of gravity of the body, the center of gravity is upward in fast running, which will make you lose control of the ball. Strengthen the footsteps to pick the ground, don't be vain.

4. Pay attention to raising your head, the sense of direction is a prerequisite for you to dribble the ball quickly, and only by accurately judging the form on the field can you have the confidence to stride with the ball.

Players who are strong and fast with the ball tend to be very confident in their footwork and forget that football is a team sport. So the general defensive strategy for this is the following two points.

1. Try not to steal with your feet, and be ready to turn around and chase back at any time.

2. Try to control the direction of the player with the ball to the goal, and give way to the sideline or the corner area of the bottom line, forcing the player to bring the ball into the corner.

The following 4 criteria are required for training.

1.Run with the ball at a speed that ensures that after a "trip", the ball does not run too fast and the body runs too slowly, so that the distance between the body and the ball is widened.

2.The endurance of running with the ball ensures that after many "trips", the physical endurance is not insufficient, causing the running speed to drop and even pull away from the body.

3.The position and force of the contact to ensure that the body is not too far away from the ball.

4.A good judgment of the position and speed of the defender ensures that his dribbling action can always effectively control the ball, so that the distance between the body and the ball is too far away and the defender steals and intercepts.

The latest version is to be aware of your own speed and endurance in order to always maintain good control of the ball while dribbling.

Therefore, the training requires players to have a good understanding of the ball (ball nature), accurate contact parts, appropriate strength (ball sense), sufficient control over the speed, rhythm and endurance of running with the ball, and the ability to control the ball in the confrontation with the ball.

Therefore, first of all, players should have a good sense of touching the ball, stopping the ball, and skillful ball control skills in all positions of the foot, followed by good running rhythm, habits and balance with the ball, and finally running endurance and field familiarity.

Daily training must include juggling exercises, dummy exercises around the disc with the ball, running at a constant speed with the ball and running at variable speed, and the rest is the player's carving of his own dribbling skills. When the conditions are sufficient, you must have and adhere to the above training items, and form muscle memory and motor inertia through a lot of exercises. In particular, the practice of running with the ball and changing speed on the basis of individual skills.

Dry! There are two training methods of "changing direction with the ball" in football.

You still have to practice the sense of the ball, otherwise you can't control the ball no matter how fast you are.

Explosiveness, dribbling must be skillful.

There is no way to copy the colors individually, only the format. You can use the format painter or paste the format with Paste Special. If you only want to copy the color, and you want the color to be exactly the same, but you don't want to copy other formats, you can only set the color value manually.

I don't know if you want to take the font color or the cell fill color, or the border color. You can first right-click the mouse in the original position - format the cell. Find the color you want to tune, here is the fill color as an example:

In Format cells, find Pattern--Cell Shading--Other Colors--- Customize. Then record the value of the RGB three primary colors, then unclose the Format Cells tab, and then select the area that needs to be adjusted, use the same method to enter the custom option, and fill in the value just recorded all the way to save it.