Upper limbs:
3 groups ×8 pull-ups, each group resting 1 min;
Push-ups were performed in 3 groups × 10, and each group rested for 30 seconds to 1 min. The movements were standard and the body was straight.
Legs:
Squat 3 groups × 15, with legs shoulder width, upper body straight, and the lowest point stopped for 2s.
Squat up 2 groups × 10, upright, legs shoulder width apart, slowly squat down, reach the lowest point, and jump up.
Frog jump 20m group, ***4 group.
Abdomen: two groups of sit-ups ×20.
2. Speed suggested actions:
Horizontal or vertical high-frequency rope ladder speed exercise, each group of movements is repeated for 6 times, requiring exhaustion, and rest between each movement 1 to 2 minutes.
The outer instep touches the ball with high speed and frequency. During the break, each group can join the ball control exercises of inner foot, outer foot and sole.
3. Endurance training:
First of all, you should know your physical condition. If you are in a bad state or have just started training, you'd better start with aerobic endurance training and start exercising to improve your cardiopulmonary ability.
Aerobic endurance training:
Middle and long distance running: At the beginning of the 5×400m movement, each lap is gradually accelerated, and each lap is kept at a constant speed, so as to relax the body, breathe in three steps and inhale in three steps; After a period of practice, gradually increase the number of laps and the lifting speed, and keep the average speed of each lap at about 2 minutes. After the training, take five laps as a group and three groups, with an interval of 3 minutes in each group.
Anaerobic endurance training: After warm-up, jog at a constant speed for several laps, and then start training.
Turn-back run: 5- 10m, 15-25m. Rest for 30 seconds after turning back, 5 times each time. After you finish, take a deep breath, shake, pat and massage your legs.
Variable speed running training: sprint at full speed on the straight, jog at low speed when cornering, continue sprinting on the straight, take a rest after completing one lap and run as many laps as possible. If you are bored, you can try to run at a variable speed with the ball.
Conditional ramp sprint and mountain running can be carried out to get further exercise.