Football physical fitness： how do I maintain my physical fitness during the season？
Hello, everyone, today we share how I keep fit during the season. I hope you like it!
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In 2020, Joshua kimmich scored the winner in the match with Dortmund. In that match, he ran 13.73 kilometers. This is the sport of football and kicking. In this sport, most of the running is not jogging, sprinting, walking, jogging and then sprinting. Because of this, the best way to improve physical fitness is to carry out high-intensity training.
We can achieve this goal by sprinting or intermittent training, but the least boring way to improve physical fitness is to use the ball for high-intensity training, which is also the focus of today. Today we will share the training methods to keep in shape during the season. Let’s officially start:
warm up
Before we start training, make sure that we have fully warmed up, do some dynamic stretching and sprinting, so that all our fast muscles will be activated, thus reducing the risk of muscle strain. Take 10 minutes to relax, and then start formal training.
Figure 1- Warm up
This is the only part that does not include the ball, and it is one of the very good agility and quick training.
We can find a friend, or install an application on our mobile phone, which can flash colors and numbers for us for 10 times as a group. I
Figure 2- Fast Move on Command
When our cell phones flash or our friends shout out a color, we sprint to the sign plate and then go back to the middle. About 30 seconds, depending on the length of the interval. In short, do five groups and rest for 30 seconds between each group.
Figure 3- Gap Time
The rest of the training is divided into three small cycles. The first cycle is what we see now. Before Ronaldinho’s dribbling training and shooting, he makes a 30-yard sprint dribble.
Figure 4- Fast Dribble
This training is great, because it can train our dribbling speed, dribble in a narrow space, and persist in dribbling when we are tired.
Figure 5- Exercise dribbling speed
It’s a hard training, but it’s important for us to keep high shooting quality. Imagine that we will be very tired in the 80th minute of the game, so even if we are tired, we should be able to shoot correctly.
Figure 6- Correct Shooting
In this cycle exercise, we can jog or walk back to the starting point as a break between repeated exercises.
If we only have one or two balls, run after them, make sure we are jogging, then jog back to the starting point, and then give yourself an extra 30 seconds to rest.
Figure 7- Jogging or Walking
In addition, because it takes a long time to start each action, you should do it for 15 minutes before continuing this circular action, and it should be very fast.
Before entering the second cycle, give yourself three to five minutes to rest. We should make sure that each cycle has intensity, and even if we are tired, we should work 100%.
Figure 8- Guaranteed Strength
In the second cycle, we make 10 passes to the wall, then zigzag dribble to practice turning and dribbling, then rush out and beat the last sign plate with one of our actions.
Figure 9- Passing the ball to the wall
Put the sign plate 8 to 10 yards away, make sure we don’t go straight through it, rush out of the sign plate for at least a few steps, then cut back the sign plate and walk back to the starting point.
Figure 10- Switch back the sign plate
Once again, this is our break time, and a sign plate is set for passing the ball on the wall to ensure that we keep good habits when passing the ball and that we will not be lazy.
This cycle improves our ability to pass, touch the ball with the first foot, dribble and cut inside with the ball, and the ability of all 1V1 to beat the defender.
All this will make our leg muscles stronger, and at the same time enhance our heart and lung function. Do it for 10 minutes, and then rest for three to five minutes before continuing.
Figure 11- Cardiopulmonary Enhancement
Figure 11- Cardiopulmonary Enhancement
The hardest part was left to the end. Many people hated doing this exercise, but it was the simplest exercise, and it was timed in 10 minutes.
Start by running back and forth, run to the small restricted area and then run to the penalty spot at the back, then run to the top of the restricted area and come back.
Figure 12- Simple exercise
After the round-trip run, start bouncing the ball as soon as possible, don’t rest for a few seconds before starting, and then bounce the ball 30 times before starting the next round-trip run.
Figure 13- Start the ball.
The key point here is that if we screw up and drop the ball, then we need to start the next round trip immediately, which puts pressure on the ball-passing part to ensure that we concentrate on the ball-passing and strive to maintain the quality.
If we don’t have this kind of pressure, then we will drop a few times, then pick up the ball on foot, and then continue to bounce the ball and give ourselves a long rest. After 10 minutes, we have finished the hardest part, but we are not completely finished.
Figure 14- No End
Although this is not the main part of training, it is very important to do 5 to 10 minutes of cold-body exercise, which will make our muscles less tense and help us recover from the next training.
Figure 15- Let the muscles loose.
Don’t skip this link, do some static stretching or the same dynamic movement as before, but with less intensity.
Figure 16- Don’t try to hide from the tiger
Figure 16- Don’t try to hide from the tiger
That’s all for today. Please continue to pay attention to the road of football for more exciting football teaching!
