(1) Exercises to develop neck, upper limbs, shoulders and back strength;

A. When the neck rotates, hold the head with both hands to give resistance.

B. Push-ups (you can put your hands on the fitness ball)

C. Pull-ups

Push this car.

E bench press (horizontal, upward and downward; Wide grip, middle grip and narrow grip; Front grip, reverse grip).

F dumbbell/barbell bending.

G flex dumbbell arm (wide grip, middle grip, narrow grip; Front grip, reverse grip).

H barbell rowing vertically (one-arm dumbbell rowing).

I stand beside the bird.

J sit on the fitness ball and do barbell neck push (wide grip, middle grip, narrow grip; Front grip, reverse grip).

K Sit opposite each other, spread your legs, and throw solid balls at each other (first centrifugal, then centripetal).

(2) Exercise waist and abdomen strength:

A. Sit-ups (with swivel) and leg lifts (inclined plate).

B. Bend your body sideways, lift your legs sideways, and bend your body prone (and lift your legs at the same time).

C. jump up, tuck in, and head the ball.

D abdominal expansion jump.

E lift the barbell on the shoulder and bend forward and turn around.

(3) Develop leg strength exercises:

All kinds of jumping exercises. Standing jump, multi-stage jump, frog jump, run-up jump, barbell continuous jump, stride jump and deep jump.

B-shoulder barbell lifts the heel and squats.

C quickly swing the big legs, you can tie sandbags or use rubber bands to increase resistance.

D long-distance passing and shooting practice.

E-rider lifts the heel.

F barbell scissors squat (step bigger: mainly exercise quadriceps femoris, biceps femoris and gluteus maximus; Step smaller: mainly to exercise quadriceps femoris).

G hanging leg.

Speed quality, including: reaction speed, displacement speed and action speed.

(1) Set out in various postures (10 ~ 30m).

(2) When running fast or dribbling, listen to and watch the teacher's signal, and do actions such as stopping, turning, changing direction, jumping and rolling.

(3) Break through the speed barrier by using fast small step running, leg lifting running, downwind running, downhill running and traction running.

(4) Full speed dribbling and variable speed dribbling.

(5) Run around the pole and dribble around the pole.

(6) Practice speed with simple tactics.

Endurance quality

(1) Aerobic endurance training:

3000 meters, 5000 meters, 8000 meters and other different distances.

Run regularly. Such as 12 minutes.

C wear football shoes for long-distance running.

D 100~200 ~ 200m interval running, 400~800 variable speed running.

(2) Anaerobic endurance:

Repeat the sprint for 30~60 meters at a time.

B 100~400 meters high intensity repeated running.

C various short-distance chasing runs.

D runs 5, 10, 15, 20, 25 meters.

E sprints back and forth and passes the ball.

F set a time for different numbers of people to grab the pass.

Sensitive coordination quality:

Step forward or backward, lateral exercise.

B all kinds of running. When running backwards, turning around and running fast, watch the gestures change direction.

All kinds of tumbling and starting.

Listen to the applause and whistle and start running.

E loudly called for approval.

F two people collide and dodge.

All kinds of sports passed the obstacles.

Flexibility quality:

A The neck bends forward, sideways and backward around the ring, and the body bends forward, sideways and backward and vibrates.

B Front lunge and side lunge leg press, longitudinal split and transverse split.

Front kick, back kick, side kick and leg loop.

Bend down in front of D station, or bend down in front of the wall station. Back stretching, abdominal stretching and leg muscle stretching exercises.

E imitate the inside and outside ball movements, and do eversion exercises on one leg continuously. Imitate the action of internal buckle and external buckle, and do the internal rotation and external rotation with one leg continuously.

All kinds of striding and turning movements with crossed legs.

G imitation exercises of various technical movements such as kicking, heading and tackle.

H Kneeling and pressing the instep (leaning back and shaking gently) and push-ups with all feet on the ground (mainly lengthening the instep ligament and the anterior muscles of the calf).

I imitated and combined the practice of swinging my legs, sticking the ball, kicking the volley ball sideways and shooting backward.

Physical training plan should adapt to the characteristics of football, training content, running distance, running type, strength and endurance, and different players should have different requirements. The above are mainly basic physical fitness, and the following are mainly strength training, speed training and endurance training combined with special characteristics.

First, special strength training

1. Speed strength training intensity is 75% ~ 90%; Practice time is 5~ 10 second; Intermittent: complete recovery is appropriate; Repetition times: 4~6 times; Number of practice groups: 3~4 groups.

2. Strength and endurance

Exercise intensity: 60% ~ 70%; Practice time: 15~45 seconds is appropriate; Intermittent: the general heart rate returns to 120 beats/min; Repetition times: 20~30 times; Number of practice groups: 3~5 groups.

Second, special speed training

Sports load requirements of speed training: exercise intensity: 95% ~100%; Practice time: 3~ 10 second is appropriate; The interval time depends on the training purpose, and it can be completely restored or not; Practice repetition times: 6~8 times; Number of practice groups: 3~5 groups.

Third, special endurance training.

Aerobic endurance training is divided into two types: low-intensity interval method and continuous method.

Requirements of continuous training method: exercise intensity: 40% ~ 60%; Practice time: more than 25 minutes; Distance: 5000 ~10000m.

Low-intensity intermittent method requires: exercise intensity: 150 times/minute; Practice time: 30~40 seconds; Intermittent recovery is not complete, and the general pulse recovery is 120 beats/minute; Practice times: 8~40 times; Number of practice groups: 1.

Anaerobic endurance training

Anaerobic endurance training often adopts the second maximum intensity interval training. Anaerobic endurance training requirements: exercise intensity: 80%~90%, pulse 180~200 beats/min; Practice time: 20~ 120 seconds; Intermittent recovery is needed, and the pulse is generally around 120 beats/min; Practice times: 12~40 times; Number of practice groups: 1~2 groups.

Officer Zhang, can I have something like this? I want to take it to study. Maybe the content in it has a lot to do with my client. "An Quan said, pointing to the small box.