Football player training plan (1)
According to statistics, the total distance of athletes in a high-level football match is 8706? 14274m, sprint about 200 times, and complete a lot of explosive movements at the same time, among which walking accounts for 26.3%, jogging accounts for 44.6%, and sprint accounts for 18.9%? The direct source of energy is adenosine triphosphate, and the ultimate energy source of muscle activity is aerobic oxidation of substances? ATP is supplied by three different energy sources, the first is the phosphorus source energy supply system, the second is the lactic acid source energy supply system and the aerobic oxidation function system? Therefore, the requirements of football for the three energy supply systems are different. It is a mixed energy-supplying exercise of anaerobic metabolism and aerobic metabolism. Most of the energy of football comes from ATP? CP system provides it, but the production of anaerobic energy is also very important, which is the need of high-intensity exercise. In the game, the first-class players have to sprint more than 200 times in 3s, which is the energy provided by anaerobic system? In football, the concentration of lactic acid is different from some track and field events, and the energy supply intensity of glycolysis is low, focusing on aerobic energy supply and non-lactic anaerobic energy supply. Therefore, the energy supply in football matches focuses on aerobic and non-lactic anaerobic energy supply, and the anaerobic glycolysis ability is relatively low, so athletes do not need strong lactic acid endurance.
Physical characteristics of football.
1. Basic performance of athletes' physical fitness in football matches
(1) distance. Long distance and high strength. In modern football, the distance between players is 9000 ~14000m.
(2) Activities, including walking, jogging and running. The proportion of the latter two will gradually increase with the development of the project. According to the investigation of China football researchers on the first-class league, the running mode is mostly 5-15m sprint.
(3) Logistics during the Games.
(4) Heart rate range in football match. According to the statistics of 8 matches of Kunming Grade A team in 20xx spring training, the heart rate 180 or more accounted for1.3% of the match time, and 150 or more accounted for 70.4%, with an average of 156.9.
2. The main characteristics of energy supply for athletes in football matches. In the early 1990s, some scholars' research results recognized aerobic and non-lactic anaerobic energy supply, but there was no special requirement for glycolysis energy supply. (After the game, the blood lactic acid value is only 4~8MM) The research of Lilly Thomas in Britain shows that football players sprint about 15 meters every 90 seconds, and non-lactic anaerobic energy supply plays an important role.
Physical Training of Football Players
1. Strength and quality
(1) Exercise the strength of the neck, upper limbs, shoulders and back.
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
D bench press (horizontal, upward and downward; Wide grip, middle grip and narrow grip; Forward grip, reverse grip)
E dumbbell/barbell lift
F Bend and stretch the dumbbell arm (wide grip, middle grip and narrow grip; Forward grip, reverse grip)
G barbell rowing (one-arm dumbbell rowing)
Susceptible birds
I sit on the fitness ball and do barbell neck push (wide grip, middle grip, narrow grip; Forward grip, reverse grip)
J sits opposite, legs apart, throwing 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 lateral bending, leg lifting and prone bending (leg lifting is allowed at the same time)
C. jump in the air, belly in and head the ball.
Abdominal plasty
E the shoulder-lift barbell body bends and rotates forward.
(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.
Long-distance passing and shooting practice
E-rider high heels
F barbell scissors squat (step bigger: mainly exercise quadriceps femoris, biceps femoris and gluteus maximus; Step smaller: mainly exercise quadriceps femoris)
G-leg elevator
2. Speed and quality
Include reaction speed, displacement speed and action speed.
(1) Set out in various postures (10 ~ 30m)
(2) When running fast or dribbling fast, listen to and watch the signal, and do actions such as emergency stop, turn around, change direction, jump and roll.
(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.
3. Endurance quality
(1) Aerobic endurance training
3000 meters, 5000 meters, 8000 meters and other different distances.
Run regularly. Such as 12 minutes.
Long-distance running in football shoes
D 100~200 ~ 200m interval running, 400 ~ 800m variable speed running.
(2) Anaerobic endurance
Repeat multiple sprints for 30~60 meters at a time.
B 100~400 meters high intensity repeated running.
Various short-distance chasing races
D carry out various short-distance turn-back runs.
E round-trip sprint pass
F set a time for different numbers of people to get through.
4. Sensitive and coordinated 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 two people collide and dodge.
F all kinds of sports have passed the obstacles.
Step 5 be flexible
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.
abstract
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 is mainly the basic physical fitness. The following is the arrangement of strength, speed and endurance combined with the characteristics of football.
First, strength training.
1. Speed power
Exercise 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, 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, endurance training.
1. Aerobic endurance training
It can be divided into low-intensity intermittent 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.
2. 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.
Football player training plan (2)
First, the guiding ideology of training
(1) Cheer up, study hard, practice hard, pay close attention to sports skills, and cultivate all-round athletes who are brave in fighting and can attack and defend well.
(2) Systematic training, local refinement, actively improve the overall tactical literacy, and do a good job in physical fitness and technology.
Second, the goal of struggle
(a) to complete the annual training plan
(two) to enter the forefront of the city and strive for better results.
Three. Basic tasks, contents, requirements and means of training
(1) Improve the training style and competition style of players.
1. Strict organizational discipline.
2. Strict training quality.
3. Cultivate good sports ethics.
4. Cultivate a strong will to fight.
(b) Strict physical training.
Comprehensively improve the comprehensive endurance quality of aerobic, anaerobic and mixed oxygen athletes.
2. Improve the strength and quality of the players.
3. Improve the sensitivity and coordination required to complete various technical actions.
(3) improve the ability to use technology.
1, improve the ball control ability under confrontation.
2. Improve fast passing and catching skills.
3. Strengthen shooting skills.
4. Develop personal technical expertise.
(4) Improve the team's tactical ability in an all-round way, and pay attention to individual, local and overall tactics.
1, define personal attack and defense functions and principles.
2. Improve personal tactical awareness and local 2 pairs 1 and 3 pairs of 2 abilities.
3. Improve various tactical routines, and form a balanced offensive and defensive play with 4-5- 1 and 4-4-2 formations as the main body.
(1) Main training methods.
1. Physical training means: leg-lift running, backward pedaling running, stride running, various starting running, accelerated running, variable speed running, turn-back running, etc. ; Equipment weight-bearing exercises and leapfrog, multi-stage jump and stretching exercises.
2. Technical training means: all kinds of jump control exercises, multi-ball continuous pass control exercises, running and catching in groups of 2~3 people, and all kinds of equal and unequal pass and grab exercises.
3. Tactical training means: 3-2, 4-4, 9-9 against attack and defense, half-court attack and defense, practice the game.
Four, the division of the period, training tasks, content, training load arrangement.
Training cycle division table
Football player training plan (3)
First, the guiding ideology of training
Football is a highly competitive and antagonistic sport, which can reflect the sense of cooperation and the spirit of unity and cooperation among students, and is deeply loved by the majority of students in our school. Carrying out school football training is of great significance to cultivate students' interest in sports, promote students' physical and mental health, enhance their physique, enrich school cultural life, develop sports expertise and adjust the tense learning atmosphere.
Second, the training objectives
1, through the training of students' football skills, cultivate students' interest in football. 2. Let students experience the cooperative consciousness of football in sports practice. 3. Make full use of the competitive characteristics of football to exercise effectively, promote physical and mental health and cultivate the spirit of collectivism. 4. Through two months' training, the coach selected people with good training effect, strong discipline, strong physical fitness, strong fighting style and teamwork to form the school football team.
Third, the arrangement of teaching content and class hours
This semester's practice mainly focuses on the basic physical fitness and basic football tactics, learning offensive tactics and defensive tactics on the basis of basic skills, and training students' physical fitness at the same time.
Training time: every Monday to Friday at 5: 45pm on the fourth day (the third class on Thursday)? twenty five past six
Training place: school football field
Fourth, the implementation process of football training
(A) preparation before class
1, theoretical knowledge preparation: learn football technical and tactical teaching materials and materials, and make training plans according to the different characteristics of students.
2. Skill preparation: According to the teacher's own study and analysis of the teaching materials, the teacher practices technical movements, studies teaching methods, and makes good preparations before class.
3. Student requirements: Students must wear sportswear, attend classes on time, not be late, practice seriously in class, observe classroom discipline and take good care of equipment.
(B) classroom organization teaching
1, preparation: jog with the ball, move all joints and practice the basic skills of football.
2. Basic part: learn all kinds of football skills, the teacher will explain and demonstrate, practice in designated venues in groups, and the teacher will guide you.
3. The last part: relax and recycle the equipment.
The basic tasks, contents, requirements and means of verb (verb's abbreviation) training
(a) Training to improve athletes' training discipline and quality:
1, strictly organize student discipline.
2. Strictly improve the quality of students' training.
(b) Improve the team's game style:
1, develop good sports ethics.
2. Further strengthen the brave and tenacious fighting style.
3. Strict training discipline.
(3) improve the overall physical quality of athletes, focusing on the development of speed, agility, coordination, explosive power and other qualities.
1, learn to master the correct methods of emergency stop and emergency start.
2. Muscle strength required to increase speed.
3. Improve the sensitivity and coordination required to complete various technical actions.
(4) Improve players' basic skills (mainly passing and catching) and gradually develop players' personal technical expertise.
1, improve the ball control ability in activities.
2. Correctly master the passing and catching skills.
3. Improve the rationality of technology application.
4, pay attention to find the characteristics of players and cultivate them.
(5) Improve players' tactical ability (focusing on individual tactics and local tactics)
1, define the personal attack and defense functions and principles.
2. Improve personal tactical awareness and local 2 pairs 1 and 3 pairs of 2 abilities.
3. Determine the basic lineup and initially form the basic play of 4-4-2 defensive counterattack.
(VI) Main training methods
1. Physical training means: leg-lift running, back-pedal running, cross-ball running, all kinds of starting running, accelerated running, negative light barbell squat jumping, fast clean and jerk, frog jumping and regular multi-stage jumping.
2. Technical training means: all kinds of individual jumping and ball control exercises, all kinds of continuous passing exercises, all kinds of one-on-one attack and defense, running in groups of 2~3 people, and all kinds of passing and attacking exercises with equal and unequal numbers.
3. Tactical training means: 2 pairs 1, 2 pairs 2, 3 pairs 2, 4 pairs 4 offensive and defensive confrontation, half-court offensive and defensive, 9 top offensive and defensive exercises and competitions.
Six, after intensive training, the final selection of trainees will form a school team.
1. Selection conditions: select players with good training results, strong discipline, strong physical fitness, brave and tenacious fighting style and teamwork to form the school football team.
At the end of the term, the coach will select 20 to 30 players to form the school football team.
Seven. With special emphasis on the discipline and safety of the training team.
1, training team discipline requirements: routine training team members must attend on time, and the coach will record the roll call. Failure without reason will be given a warning, and those who fail more than three times will be eliminated from the team.
2. Members of the school team must improve their academic performance, such as giving a warning for the decline in school exams (monthly exams, mid-term exams, and final exams), and being eliminated from the team if their school exams drop twice in a row.
3. Training team members must abide by the discipline of the training team in the process of training, and cannot do anything that violates the team rules, school rules and school discipline. If found, it will be removed from the team at one time.
4, training players must pay attention to physical protection, pain must stop training, training must pay attention to training safety, to prevent injury accidents.
Football player training plan (4)
First, the guiding ideology:
Further cultivate and consolidate students' interests and hobbies in football, cultivate the concept of collectivism, and actively prepare for various campus football matches this school year. Train the players at different stages and levels, improve their physical fitness and technical skills, and strive to achieve good results in the competition.
Second, the training objectives:
1. The coach pays attention to the training, study and life of the players from different aspects, so that the players can reach a higher level in all aspects.
2. This semester, high-level and low-level training is still adopted, so that players with different technical levels can develop on the original functional level.
3. This semester, in addition to the teachers in our school to guide the training of the players, we also hired special coaches outside the school to guide the students to learn basic skills, so that they can make good use of the skills and tactics taught by the coaches in the competition field.
4. According to the age characteristics of players, improve the players' physical health level, and according to the characteristics of football special sports, improve the players' sports ability and develop comprehensive sports quality.
5. Teach the players the basic knowledge and skills of organizing and guiding special sports training, and cultivate the ability of self-training of the players.
Third, the training time:
Every Monday and Friday afternoon in the third class and after class (15: 55 17: 30), ensure the training time and quality of each player.
Four, the basic task of training, content requirements and means
(1) Improve athletes' training and competition style.
Training style: 1, with strict organizational discipline; 2. Strict training of conscious competition style: 1, to cultivate good sports ethics style; 2. Cultivate a brave and tenacious style of playing football; 3. Strict competition discipline
(2) Improve the basic skills of players in an all-round way.
5, 6 and above players:
1, improve the speed of passing and receiving the ball; 2. Improve the defensive ability of players; 3. Improve the safety factor of players holding the ball; 4. Improve team members' tactics and pay attention to individual and local tactical cooperation; 5. Clarify personal offensive and defensive functions and principles; 6. Improve personal tactical awareness and local shooting ability of No.2 Middle School and No.3 Middle School.
Fifth and fourth grades:
1, improve players' dribbling and ball control ability.
2. Master the correct passing and catching skills.
3. Learn simple cutting and matching skills.
(3) Main training methods:
Physical training means: various jumping, backward running, curve running, etc. To overcome their own weight. Technical training means: all kinds of single pad, transport and control exercises, all kinds of one-on-one attack and defense, and the cooperation of passing and catching the ball in two or three people running.
(4) Main training techniques:
Kicking method: kick with the inside of the foot, kick with the front and inside of the instep as the main method, and kick with the outside of the instep and toe as the auxiliary method.
Stop the ball: mainly stop the ball with the inside of the foot and the sole of the foot, supplemented by the outside of the instep, the front of the instep and the chest and thigh.
Heading: the introduction of diving header, mainly starting from the forehead and side forehead. Dribble: Dribble mainly on the front and inside of instep, supplemented by dribbling on the outside and inside of instep.
(5) Tactics:
Two-one cooperation: cross-pass straight into two-one, cross-pass oblique into two-one, kick-wall two-one, cut back and cut back two-one, etc.
Verb (abbreviation of verb) specific training arrangement:
Fourth and fifth grades:
1, to cultivate students' interest in football;
2. Cultivate and develop the basic ability of ball feeling and ball control;
3. Learn basic technical movements such as transportation, transmission, receiving and shooting;
4. Cultivate correct running and jumping skills and develop flexibility and coordination of body movements.
Sensitivity and balance;
5. Through team competition, understand the basic tactical idea of "scoring and blocking the opponent's goal" in football match, and cultivate the ability and consciousness of looking up and observing.
5, 6 and above players:
1, to further improve students' interest and hobby in football;
2. Continue to be familiar with the basic skills of sphericity and dribbling;
3. Learn and master the skills related to the game: dribbling, passing, catching, shooting, grabbing and heading;
4. On the basis of improving the basic technical proficiency, form technical stereotypes, and through confrontation exercises and competitions, transform personal skills into actual competition skills, and gradually cultivate the ability to control the ball and the ability to use offensive and defensive techniques in confrontation situations.
Football player training plan (5)
1. Determine the basic tasks of the big cycle:
In the football match of the city sports meeting that ended last year, Yongjia football team did not play well and ranked at the bottom. From this, many shortcomings are summarized, such as lack of physical fitness, too monotonous attack style and so on. There are many reasons for this phenomenon, such as fewer children playing football on campus, lack of teenagers who really love football, and over-reliance on personal ability in the game. Football is a whole project that must develop in a balanced way, so it is particularly important to formulate scientific and systematic training. After a year of training and adjustment, I hope to get the top four results in the urban age-division competition in June this year.
2. Determine the training hours in the big cycle:
The training period is one year, except for holidays and other reasons. We set the training week to 40 weeks. Six times a week for 2.5 hours each time. * * * meter: 40? 6? 2.5=600 hours.
3. Determine the schedule of major competitions;
City Football Times Division 5? June.
4. Divide time periods and allocate the proportion of hours in each time period.
Football training is divided into stages and allocated in proportion throughout the year.
5. Divide the stages of each period, and determine the training tasks, key work contents, the reasonable proportion of each work, and the class hours distribution of each stage and working time.
The preparation period of (1) can be roughly divided into two stages, the first stage is about 3 to 4 months, and the second stage is about 1.5 to 2.5 months.
Continuity and repetition are the main methods, and interval training is not needed.
A large number of ways of competition and games.
(2) The task during the competition is to create excellent results, so we should strengthen the psychological training methods adapted to the competition, mainly with high intensity and forced intervals, and in addition, we can adopt more non-special means and methods to promote recovery and adjust the training process.
(3) The main purpose of transitional training is to eliminate fatigue and promote recovery. In theoretical study, we can sum up the gains and losses of the whole stage, accumulate strength and prepare for the next stage of training. It's best not to dissolve in the same place after the game. After one to two weeks of intensive training, the total training hours are about 90 hours, which can better achieve the purpose of eliminating fatigue.