Sit and rotate
The abdomen is the joint of the upper and lower limbs, which can effectively act on the muscles of the waist and abdomen.
Sit on the ground, hold the solid ball to waist height, with your feet about 6 inches (15 cm) off the ground, and bend your legs slightly. Start to spin the ball on the left and right sides of your body with both hands, and turn your shoulders perpendicular to the rest of your body. Action needs strength and can't go out of shape.
Lean forward-sprint
Speed exercises for football players include sprint, variable speed running and curve running. For ordinary people, it is a good choice to sprint forward.
At the beginning of the exercise, stand with your legs crossed, keep your body straight and look forward. Relax your arms and hang them at your sides. Stand on tiptoe and move your center of gravity forward to the maximum. At this time, the body began to lose balance. When you can't stop your body from falling to the ground, start to step forward. When you step, your body should be in a body posture, with your feet down and behind your hips. Before you start, your body will tilt about 45 degrees. When you start practicing, you can take a step forward, and then you can improve your practice by really starting at full speed.
Flexible bilateral movement
All kinds of actions of football involve all joints of the whole body. When the physical strength is overdrawn, the kicking posture is also prone to deviation. At this time, flexibility can relieve the tension of muscles and ligaments and avoid strain. Therefore, flexibility training is one of the important parts of football player training.
Bilateral movement
This is an interesting exercise, which is very effective in improving the flexibility of hips.
Keep your feet open and your hips as low as possible, while keeping your back straight and your head up. Hold the 1 mineral water bottle with both hands, move the center of gravity sideways, and don't lift your feet. Put mineral water bottles at your sides as much as possible. Then, the body center of gravity returns to the midpoint position.
Constantly shift the center of gravity to both sides and touch the tip of mineral water, and repeat 10 times. After proficiency, add one step, two steps or more to both sides to complete the exercise in the same way, or put mineral water bottles to both sides with a width of 1-2 steps to complete the exercise in the same way.
One-legged squat balance
Balance is the ability to control the body. The higher the balance, the stronger the control over the limbs. Whether it is a breakthrough with the ball or a header attack, good balance ability is the key factor for football players to compete fiercely with their opponents. We can often see players practicing the ball, which can not only improve their sense of the ball, but also train their balance ability.
Squat down on one leg
Ordinary people have no professional training and it is difficult to "play" the ball well. But squatting on one leg can improve balance.
Stand on one leg with your knees slightly bent and the other leg bent and rolled up. The knee joint and hip joint form a 90-degree angle. Squat down as much as possible, try to keep your body balanced, hold it for a few seconds after squatting, and then return to the starting position.
Primary stage: one leg squats for 5- 10 seconds, and the other leg stretches back and forth.
Advanced stage: Squat with one leg barefoot on the ground, or close one eye to complete the squat with one leg, and keep it at the lowest point for 5 seconds.
Flexible turn-back run
When we watched Zidane make a "Marseille roundabout" with a height of 1.85 meters, we knew that flexibility was everywhere in the football field.
Flexibility is the ability to respond quickly to a certain competition environment and the key for athletes to win in the competition. From dribbling to passing and faking, it shows a sensitive role.
People who are inflexible often show stiff and slow movements. With the increase of age and aging, this is caused by the weakness of the whole reaction system. But for a flexible person, he can take appropriate actions in time according to different situations, and it is not easy to fall and get hurt.
Turn-back run
We often see players in a circle, and one of them grabs the ball. This sport is called "monkey walking", which sounds interesting, but it is more difficult for ordinary people. Therefore, if people want to improve their flexibility, they might as well practice turning back and running.
Turn-back running is not only flexibility training, but also can improve speed and explosive force, making people flexible in pace and light in body.
When practicing, set up 3 conical obstacles every 5 steps or so. Start from the middle obstacle, sprint in one direction, run to the obstacle and touch the ground. Then, run to the starting point, cross the starting point to the obstacle in the opposite direction, and touch the ground again. The time and frequency of practice can be changed according to individual physical strength.
Tip: In competitive sports such as football, speed is a basic quality. Speed training should be coordinated with the strength and explosiveness of each athlete. If you practice properly, the nervous system will get more * * *, improve the elasticity of muscles and joints, and make them play better on the field. For ordinary people, speed exercise can improve people's ability to respond to various problems. But also maintain muscle endurance, so it is not easy to get tired.
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