Practice the ball more to improve the sense of the ball;

2. Try to run 5000 meters with the ball, first lay the basic skills of dribbling,

Try to practice the S-line with the ball again, accelerate-stop! Wait;

3. Finally, practicing 1 yes 1 is very helpful to improve the sense of the ball.

Try to make use of shifting, changing direction, turning around and protecting the ball in the confrontation;

Only by taking part in the football match can you really test and even improve your skills!

Take part in more competitions! Talk to experts more!

Professional high-intensity training is the physical training of football players?

Strength 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

Push this car.

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

F dumbbell/barbell lift

G Bend and stretch the dumbbell arm (wide grip, middle grip, narrow grip; Forward grip, reverse grip)

H barbell rowing (one-arm dumbbell rowing)

I stand on a bird.

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

K Sit opposite each other, legs apart, and throw a solid ball 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, 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.

3. Endurance quality

(1) Aerobic endurance training

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

Run regularly. Such as 12 minutes.

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

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 loudly called for approval.

F two people collide and dodge.

All kinds of sports 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.

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 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, 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.

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.