At this time, in addition to proper exercise to keep fit, there are two points that are very important for playing football.

The first is mentality. It is necessary to make clear the existing physical fitness, which is not suitable for emergency stop and sharp turn, and the speed is strong. Psychologically speaking, this kind of cognition is the basis for the adjustment and completion of technical movements.

The second is the rhythm. The reduction of action rate is inevitable, but the change of rhythm is reasonable, which can achieve the effect that only high speed can achieve before.

The third is consciousness. Pursue more cooperation and fulfill the responsibility for their posts.

Do these things well, and you will find a lot of fun that you didn't notice before.

I went from the technical front waist to the back waist to the central defender. From being good at dribbling people, to sweeping in midfield, to blocking and long passing. Different ages, different positions, found different fun.

1. Ball games are the best way to get familiar with them. Action essentials: when you shoot the ball, your body should be coordinated and relaxed, your knees should not be too tense, and your ankles should not be relaxed. Otherwise, the force will be unstable, and the ball will stand unsteadily under the ankle. Small steps can better control the ball. Then, the hamstring muscles should not hook down or up to make the ball move forward or backward, which makes it difficult to control the ball.

Second, dribbling, action essentials, dribbling on the back of the right foot, dribbling in a straight line, lowering the center of gravity, tightening the instep, standing, touching the back of the ball with the instep of the right foot, learning to master the strength, being familiar with the action, speeding up the action, throwing as many balls as possible, improving the dribbling efficiency, and it is best to reach the goal of touching the inside of the ball foot in one step, reducing the center of gravity between the teachers with the biggest toes, and touching the side and back of the ball. The running direction of the ball is in front of the supporting angle, so as to master the power of the ball, so as to gradually improve the running direction, speed up the action and reduce the stress at the center of gravity of dribbling outside the foot. The supporting angle direction of the thickness gauge touching the ball is in front of the corner angle, so as to master the power of the ball, so as to gradually improve the ball frequency, speed up the movement in the running direction, and pay attention to the position of the supporting foot during the practice of replacing the foot.

Third, stop the ball. When stopping the ball, you can stop the ball, which is within your control, and you can make the next move. Don't ignore the importance of stopping the ball. The speed of the ball often determines the rhythm on the court, and the requirement of speed can often seize the good opportunity of attack. The choice of stopping method and position is very important. Action essentials, no matter which stop mode you choose, are composed of the following four links.

1. Observe and move. In order to catch the ball better, we should pay attention to the situation of basketball in advance, quickly judge the landing point from the rotation speed of the running route, and move in time to make ourselves in the best stopping position.

2. Today's parts and methods Different parts of cleaning and parking have different functions, so we must choose the appropriate parts and stopping methods according to the field situation and the needs of further action.

3. Change the incoming force, adjust the incident angle according to the direction of the incoming force and the actual need of catching the ball, and obtain the ideal reflection angle according to the reflection law. Once the four-step parking with the ball is completed, the next step will immediately move with the ball tightly. There should be no pause between stopping the ball and handling it. If you stop with your feet, your feet will be sloppy. Often when you leave the ball, you will take back the corresponding passing position, and you should follow the request and don't stop the ball.

4. The key of shooting technique is the use of foot parts and foot parts. Good practical choice and correct shooting method can increase the possibility of scoring. Well, the position of the shooting foot can come from the atmosphere, the instep volleys the ball inside and outside the foot, the toe pokes and the arch pushes.

1. Arch push and arch transfer are almost the same. If you increase strength, improve accuracy.

2. Shooting with volleyed instep cleaning is often powerful and fast. However, only by eating the right part can strength and speed be brought into full play. The specific movements and the position of the supporting foot of the instep pass live broadcast, if there is any change.

3. Knead the ball with the arch of the foot, and grasp the angle between the swinging foot and the supporting leg. The one who said that rubbing the ball is the so-called curve ball route, and the curve is that the goalkeeper bypasses the passer or defender with the misjudgment of the handball or the ball line, so as to achieve the corresponding goal.

Toe poking is the most commonly used method for people who can't play football, but it has its advantages and disadvantages. Because this action hides the ball quickly, it is difficult to judge this route, but be careful not to hurt your feet, which is easy to get hurt.

Technology, if you insist. It is best to practice before 13 years old. Because of technical reasons, it is related to the sense of the ball. The sense of the ball, that is, people's instinctive reaction to the ball, should be cultivated when they are young and when they grow up. If you miss this time, there is a limit to how you can practice your skills. More racqueting is basic. The more you can bat the ball, the more you feel the ball, which needs to be cultivated. Talent is also important. It's really hard to practice well if you miss this time. Heading is the first and most important thing. Then control the ball, and stop it. If the ball is good, control the ball or stop it, it will feel good.

Fans over the age of 40 are thinking that it is not easy to improve greatly. It's better to practice the cushion, get familiar with the ball and have fun.

Of course it can be improved. It is said that interest is the best teacher! First, we recognize several options:

1, position sense principle

Every player on the field always reminds himself that he can't lose his position. Clearly understand "doing your job in its position" and arrange what position you play to perform the offensive and defensive duties in that position. No matter whether it is assisting or running, the opponent who is intercepted in the attack should immediately fight back, delay the opponent's attack time and give his teammates a chance to retreat. If you can't move, you can quickly return to your position to rest, unless you cramp and fall to the ground. No matter how tired you are, you should chase for at least three seconds. Count by yourself: one, two, three seconds! If you are not injured, you will be discouraged as soon as you lose the ball and walk back slowly. This attitude will be resolutely put an end to.

2, the principle of center of gravity movement

The ball is on the left, and the overall center of gravity of the team moves to the left; The ball is on the right and the overall center of gravity moves to the right. When defending, the full-back and the full-back contract inward; Spread sideways when attacking, and make full use of the width of the court. Only when the whole team moves together can a local situation of "playing more and playing less" be formed. Overall replacement has many advantages, such as saving physical strength, easily encircling the enemy, and the possibility of more wars and fewer wars in some areas. Even if the opponent holds the ball, it is invalid and does not pose a threat.

3. The principle of operation satisfaction

All players need to run without the ball. The basic consciousness of playing football is to catch the ball and catch it. In fact, for any player, catching the ball is actually a basic requirement. This is a question of consciousness, not inspiration, so it can be cultivated and accumulated. The focus of serving is running, triangle attack, triangle serving, one person takes the ball, and three people in the adjacent position must run to catch the ball. One person should take turns to close the door to welcome, forming a dynamic triangular structure. It must be understood that sometimes, our receiving and pulling are not necessarily to get the ball, but to create gaps and opportunities for teammates.

4. One of the tactical points: triangle attack and defense

In different offensive or defensive situations, the position of the double triangle should be changed. One principle: close to complement the position and move as a whole. In this way, the overall offensive and defensive changes. Don't think that the ball is far away from me, so I don't have to pay attention to it. When I get close to my teammates, I will make up for it. At this time, it is often too late, because my teammates have already made up for it. If you don't keep up, it will lead to the annihilation of the whole army.

5. The second tactical point: wrapping and reverse insertion.

When the winger takes the ball and the full-back inserts it from behind, it is the standard full-back gathering; It is also a standard winger tactic to hold the ball in the lower back, retreat before receiving, insert the forward and insert the winger quickly around the sidewalk. Flanging and reverse insertion are the most commonly used side attack tactics in football matches. Only two players need to cooperate in reverse insertion, while the whole cooperation is needed in hemming, not one person's hemming. Successful hemming tactics need the cooperation of teammates. One of the purposes of flank setting and reverse insertion is to insert the ball into the opponent's neutral zone to open the opponent's defense, and the other reason is the purely tactical pull requirement, which aims to attract the opponent's defender and pull out the gap for his teammates.

6. The third tactical point: local cooperation.

More 2 hits 1, 2 hits 2, straight pass oblique insertion, oblique pass straight. Local cooperation can be used between any two very close players. Small local cooperation and great mobilization are the basic skills of every mature team.

7. goalkeeper

When you get the ball, you are the initiator of the attack and run to the corner of the penalty area immediately. The full-backs on both sides pulled the edge for the first time, and at the same time, the back waist and front waist began to run quickly to meet.

8. Central defender

One is marking people and the other is sweeping the streets. Two people should cooperate with each other, one person rushes to stop the killing, and the other person is responsible for cleaning. Keep an eye on the central defender, don't be afraid of physical confrontation, save the ball. Take advantage of the opportunity to kick hard and stop in time. The sweeper should pay attention to the situation on the field and respond to the position as soon as there is a loophole.

Principle of defensive position of central defender: 1 Stand on the inside, and stand in the middle of the straight line between the opponent's striker and the goal when defending one; Keep your distance, so that you can get close to the defensive object, and first take the ball from behind the defensive object; 3 steal or defend all incoming balls that are not allowed to pass and pass slowly; If you can't steals the ball, you should try to block the ball; If you can't stop the forced attack, you should back off to delay the opponent's attack and stand back in the space between the opponent and your own goal; The best time to grab the ball is when the attacker tries to turn around, that is, half turn around. At this point, the attacker can't cover the ball well with his body, and his center of gravity is unstable.

9. defender

The main function of full-back defense is to keep an eye on the offensive players who enter the defense area, prevent opponents from dribbling or protect the middle defense area through cooperation. When the ball moves to the other side and the central defender leans to the other side, move closer to the middle road in time; Quickly fill the position when the middle is broken, and keep tacit cooperation with other defenders; When the delayed central defender creates offside, he should act synchronously. When the opponent attacks, he should stand on the line between the opponent's player and the goal to prevent the opponent from shooting long distances. When the opponent breaks through, he needs the inside position and pushes it to the corner flag area. Don't jump up easily when the other party strikes back. Attention and middle and back complement each other.

10, double waist

The two backyards are parallel, but there should be a division of labor and flexible transposition. When there is a gap on the sidewalk, it is necessary to move the position in time, but it is necessary to ensure that there is a backyard in the middle as a barrier in front of the central defender to prevent the opposing players from facing the central defender directly. The midfield should control the offensive and defensive rhythm of the whole team, not only passing the ball forward, but also echoing with the backcourt and winger.

1 1, border defense

Defensively, we should have the following abilities: ① The ability of individuals to attack and encircle with their companions. (2) The ability of protecting position and filling position under the control of overall and local defensive consciousness, such as the mutual filling position between avant-garde and defender. (3) Quickly enter the defensive or offensive state, and run back and forth physically and consciously. In position defense, the duty should be to keep an eye on the opponent's full-back. Block the line that passes to the heart.

When attacking, two systems can be distinguished:

A/ When counterattacking, there is a big gap in the opponent's defense system at this time, so it should be inserted quickly to occupy the empty area. Give the opponent a fatal blow when he is not ready to defend, emphasizing the time difference. The ball holder should distribute the ball decisively to avoid the offside of the former inserter. Don't stick to the distinction between before and after. Any player closest to the opponent's danger zone can move forward quickly to gain time.

B/ When attacking the position, try to use the width of the field to pull horizontally and run out of the line where teammates with the ball can pass the ball. The center and winger should not overlap on the same line, but should consciously run in the wrong position and switch positions with each other if necessary. But the position of three people should not rush headlong into action, so as to form a straight line, which will lead to disconnection. One person should take turns to close the door to welcome, forming a dynamic triangular structure.

12, shooter

The striker's duty in single striker tactics is not to score goals, but to play a more important role, making the ball and pulling the opposing central defender. It usually needs to catch the ball with its back to the goal, and the defender just wants to destroy it and is facing the ball. Therefore, offensive players (especially defense centers) need to have a sense of catching the ball, whether it is back to the goal or sideways. So it is very important for him to return the ball as a striker and then insert it backwards.

As the first line of defense, the center should actively interfere with and destroy the opponent's attack when the attack turns to defense. If the opponent's attack is launched near him, the center should quickly keep up with the speed of delaying the advance, prevent the opponent from launching a quick counterattack or improvising, and actively interfere and strike. One is to force the ball holder to be unable to organize the attack.

Double shooter: Not too far. Two strikers often need to cooperate with each other to form a threat. The duties of a double striker sometimes need to be pulled aside to act as a winger. When defending, block the passing route of the other two backyards.

13, offensive movement

Excellent strikers often use the method of side pull and sudden forward insertion to get rid of the defense line. Grab the cross from the side and try to move forward. Catch the ball and try to stop in the middle (this is very important, a good striker, every stop has a purpose, stop the ball in the middle to get a bigger shooting angle). When two people grab points at the same time, they need to have a three-dimensional sense. Not on a line, no matter how many people meet on a line, it means there is only one attack point.

It is not enough to learn these principles in optics. To improve your overall technical training, there are the following aspects:

Exercise 1: instep kick-off high ball

After kicking the ball to a certain height, touch the ball with the instep and unload it to the ground.

Relax your ankle.

You'd better touch the ball near your toes.

Pay attention to lift your thighs and let your feet from a higher position.

Fall as fast as possible at the same speed as the ball falls.

Exercise 2: Off-foot Golf

Relax your ankle.

Judge the landing point of a good ball

When the ball bounces after landing, cut the ball sideways with the outside of your foot.

Exercise 3: Remove the golf ball from the inside of the foot.

Relax your ankle.

Judge the landing point of a good ball

When the ball bounces after landing, cut the ball sideways with the inside of your foot.

Exercise 4: Unload the golf ball behind the inner foot.

The technical points are basically the same as in exercise 3.

The key is to cut the ball to the back side of the support foot instead of the front side.

This way of cutting the ball is mainly due to

When in front, the defender uses

Zidane throws the ball from the inside of the actual combat foot.

Exercise 5: Balance the golf ball on the inside of the foot.

Relax your ankle.

Judge the landing point of a good ball

When the ball falls to thigh height, gently lift the ball with the inside of the sole of your foot.

Exercise 6: Balance the golf ball with the outside of your foot.

Judge the landing point of a good ball

When the ball falls to thigh height, gently lift the ball with the outside of your foot.

Exercise 7: Balance the golf ball on the instep.

Judge the landing point of a good ball

When the ball falls to thigh height, lift your legs and gently lift the ball with the instep.

Right instep balance golf ball

Finally, remind fans and friends that entertainment is the most important, arrange time reasonably, and don't delay life and study!

In fact, physical exercise is regardless of age. It is inevitable that people will lose their skills in all aspects by the age of forty. There are still many ways to improve your football level at this age!

First, insist on aerobic exercise, such as running. Old people don't have to run fast, just jog, but they need to stick to it. For example, they have to run four or five kilometers every day, and they can't exercise with the ball immediately after running. Before they play with the ball, they need leg press leg press to pull the muscles, so that they can play a role. There is a saying in Chinese medicine: muscles are extended by three feet and life expectancy is extended by three years. This is a fact. After pressing the tendons for 20 minutes, you can combine the balls and play with them.

Second, a popular word on the Internet is street health, which means street fitness. Here refers to those sports enthusiasts who are in poor economic conditions and use street space and equipment or exercise with their bare hands. For our football fans over 40 years old, we can also improve our football level in a similar way, which is also a way I am currently using, that is, living room football! Living room football is to combine the balls in your living room or bedroom to exercise with the balls, such as extraordinary action skills and some exercises to keep the ball feeling. As a 40-year-old football fan, because of our age, we may not be able to invite so many people to play in a regular football field, so let's use our limited resources and space for training.

Some people may say that at the age of forty, we have no foundation yet. How can I practice? Nothing is difficult in the world, as long as you make up your mind! Now the self-media is so developed, just like I am in my own home, watching the videos of some football coaches or players in Tik Tok, and doing the most basic football practice. Now I belong to the primary stage, and I belong to a football fan who has no football foundation. In the past month, I found that this way can not only exercise and improve my football skills, but also increase my fun in life and relieve our usual nervous and depressed work mentality. It's really interesting. You can try it if you are interested! [Yi tooth] [Yi tooth] [Yi tooth]

I have played football for many years and am also a registered coach of the Football Association. I have been in contact with players of all levels all the year round, whether professional or amateur. It can be said that I still know something about football.

If a person did not receive systematic and specialized football training when he was a child, for those fans who have access to the ball all the year round, everyone's ability to play football is basically the same, and it is difficult to make a qualitative change after practice.

But as an amateur football player, there are several ways to improve your level.

First of all, physical exercise can be divided into aerobic exercise and anaerobic exercise. Doing short-distance sprint, middle-distance endurance running and equipment strength exercises every day can enhance physical fitness and physical confrontation ability. Don't underestimate these two exercises, which seem to have nothing to do with football. In fact, physical strength and strength play a key role in amateur football actual combat.

Secondly, the practice of strengthening the sense of the ball can be carried out by patting, pulling and swinging the ball, which can be carried out at home. Complex dribbling can be temporarily not practiced, and many movements can be made naturally with a sense of the ball.

Another exercise is also helpful, that is, two people practice passing and catching the ball on the court. You don't have to practice many people or grab the ball first. Grasping the accuracy and strength of passing and catching is the most common shortcoming of amateur football.

You practice these three things first, and I promise you will stand out in the team.

About the same age, there is not much room for improvement in ball skills. To prevent excessive exercise, it will cause permanent damage to the body. Moderate half-court, mainly exercise.

First of all, whether you can play or not, it is necessary to stick to the training of basic skills and ball sense. The basic skills of bouncing, stopping and pulling the ball can be improved through persistent training (if the basic skills are good before).

Second, learn to slow down and play football with your brain. I was in good health in all aspects when I was young. You can use speed to force each other, but when you get old, you must change your habits and rely on your body to rely on your consciousness. Predicting in advance with experience and reducing confrontation with consciousness all require thinking with the brain. Slow is to slow down the pace, not slow down the action, stand (catch) earlier than others at the catch (landing) point, serve quickly, and reduce the time of holding the ball (less sticking the ball).

Third, insist on physical fitness and strength training. This is the biggest guarantee, others are walking and kicking, and you can still run, which is the biggest advantage of amateur stadium.

Turn the marker into a figure of eight. Hit the wall with the arch feet of the left and right instep corners to stop the ball, so as to ensure that each foot can eat the ball accurately. An hour a day will have an effect. Don't want to increase the speed too much. It's enough to stop the ball and pass the ball and shoot the field accurately.