What are the basic training of football? Football is a team sport, and it is comfortable and handsome to cooperate and pass. Many friends don't know what the training method is when exercising a project. Watch the basic training of football with me!
What are the basic training of football? 1 1. The ball is the basic training of football.
Heading the ball is the best way for players to get familiar with the ball. Action essentials: the body should be coordinated and relaxed, the knees should not be too tense, and the ankles should not be relaxed, otherwise the force will be unstable; Don't stand still at the foot of the ball, small steps can better adjust the center of gravity to control the ball; Don't tip your toes down or up, it will cause the ball to move forward or backward, which is difficult to control.
2. dribbling is the basic training of football.
Action essentials: dribble the ball on the instep (in line with the ball): lower the center of gravity, tighten the instep and stand up. Touch the ball directly behind with the instep, learn to master the strength, speed up the action after being familiar with the action, touch the ball as much as possible, improve the frequency of touching the ball, and it is best to reach the goal of touching the ball in one step.
Dribble inside the foot: the center of gravity is lowered. Touch the side of the ball with the part between the big toe and the arch, and then touch the direction of the foot. The running direction of the ball is the direction of the front diagonal brace, so as to master the contact force and running direction, gradually improve the contact frequency and speed up the action.
Dribble outside the foot: the center of gravity is lowered. Touch the ball side with the small, nameless and middle toes to support the direction of the foot. The running direction of the ball is the direction of oblique contact with the front foot. Grasp the contact force and running direction of the ball, gradually increase the frequency of touching the ball and speed up the action. Pay attention to the standing position of the supporting foot when the two feet alternate, and the range of activities of the people behind the ball should be increased.
3. The development of strength and toughness is also the basic training of football.
3. 1, develop neck and upper limb strength exercises
When the neck rotates, both hands hold the head to give resistance.
Two people stood with their left and right legs facing each other, clutching each other's shoulders with their hands, holding a ball between their foreheads and holding each other hard.
Throw a solid ball, a football or a two-handed solid ball into a foul ball.
3.2, the development of abdominal strength
Jump into the air, turn around and tuck in, and head the ball hard.
Jump up a few times with a solid ball between your feet, then jump up and throw the ball to the opposite partner.
Jump vertically with the ball between your feet for 2 ~ 3 times, then throw it forward, immediately jump over the squatting person, and then chase the ball and shoot.
Jump vertically with the ball between your feet for 2 ~ 3 times, then throw it forward (or backward) to catch up with the shot.
The rules of football
1. The site area is 150 yards long and 100 yards wide. On each sideline, 25 yards from the finish line, there are two sign posts respectively.
2. The goal consists of two vertical pillars, which are 10 feet apart.
3. Choose the target or tee off with coins.
4. After the first half of the game, exchange venues.
5. When a player kicks off out of bounds, when any player on the same team stands in front of the ball and is closer to the opponent's end line than the opponent, he shall not take part in the game and touch the ball, nor shall he hinder other players from touching the ball in any way.
6. When the ball kicked out of the sideline, it was a dead ball, and the opponent kicked the ball directly into the court at the out-of-bounds place to resume the game.
7. When a team kicks the ball out of the opponent's end line, any player who gets the ball first can serve a free kick 25 yards from the vertical end line.
8. When kicking off, players must not touch the ball behind the opponent's end line.
9. If the ball falls behind the end line and outside the sideline sign, the free kick should be served 25 yards from the end line.
10. When a player kicks a free kick, the player of the same team shall not stand between him and the opposing team, and the opposing team shall not stand within 10 yards from him.
1 1, players can kick free kicks in any way.
12. If the ball passes between the poles, or passes infinitely high above the poles, you win a goal.
The benefits of playing football
1, movement
Football, as a popular sport among teenagers, plays a key role in keeping fit. Football is not played by feet, but by running. It keeps running, bouncing and fighting at high speed on the court and exercises itself in sports.
Step 2 relieve stress
White-collar workers living in cities have to bear great work pressure during the day. Too much pressure can not be effectively released, which easily leads to depression. Playing football is an effective way to relieve stress. Let go of the burden of work, run freely on the court, sweat like rain, and have a happy game with the golfers.
Step 3 make friends
Football is a team sport played by many people, and playing with more than a dozen people has more atmosphere. However, I can't organize so many people by myself, so I have to sign contracts with other teams. After fierce competition, I can make many like-minded friends.
Step 4 attract the opposite sex
Football is not suitable for girls because of the fierce confrontation. But many girls especially like football, so they can only pay attention to men who like to play football on the court. Men who run freely on the court and sweat like rain are very attractive.
What are the basic training of football? 2. Football fitness methods
Any work should have a clear purpose and a careful plan, and doing physical exercise is no exception. Although aimless and unplanned exercise may have some benefits, the effect is poor and even has some adverse effects on health. During college, we should develop our physical fitness in an all-round way, reach the standard of college students' physical health, and master the contents of physical education class. On this basis, master the basic techniques, tactics and sports skills of football skillfully so as to be used as a means of lifelong exercise in the future.
The formulation of exercise plan should proceed from its own actual situation and be arranged according to the schedule and rules and regulations stipulated by the school. It is completely guaranteed to arrange 1 hour of physical exercise every day. The key lies in how to plan rationally and arrange comprehensively. The selection and determination of the content of each exercise is very important and must be practical to ensure the smooth progress of the plan. In addition to personal physique, health status and hobbies, we should also consider how to comprehensively promote physical health and gradually improve the level of football.
The arrangement of each exercise should proceed from the physical and mental condition at that time and pay attention to science. Technical exercises should be from simple to complex, from easy to difficult. Pay attention to the amount and intensity of exercise during the competition. Every exercise should pay attention to warm-up activities, then the main content of the exercise, and finally the ending and relaxation activities.
Warm-up activities mainly refer to preparing for exercise psychologically and physically, gradually improving the excitability of the cerebral cortex, and making various organs and systems of the human body quickly enter the working state. Preparatory activities can be divided into general preparatory activities and special preparatory activities. Time accounts for about 15% ~ 20% of the total exercise time.
Through warm-up, the human body is in the best state, and the cerebral cortex has the most suitable excitability. This is the best time to master the technology. This part of exercise should be greatly improved in the middle and late stage, which plays a key role in improving human function and physical quality. Time accounts for about 70% ~ 75% of the total time.
Relaxation is the end of exercise. After exercise, the body feels tired, the excitement of cerebral cortex decreases, and the activity ability gradually decreases. At this point, the joints, ligaments and muscles that are heavily burdened during exercise should be fully relaxed and gradually return to a quiet state. Time accounts for about 10% of the total time.
Physical exercise should be planned long and arranged short. In school, you should have a general goal to improve your physical fitness, and determine the specific indicators of each semester according to this general goal, which is convenient for summary and improvement. The specific arrangement should be based on the weekly plan, which can be adjusted at any time according to the actual situation, and should be simple, clear, specific, practical and focused.
Second, matters needing attention
1, because you run a lot, you have a large range of technical movements and sweat, so you should wear loose, breathable and sweat-absorbing sportswear when you participate in sports, and the sneakers are preferably football shoes with non-slip canvas shoes and rubber soles. In addition to participating in formal competitions, it is not advisable to wear shoes (leather nails) in normal football matches to prevent unnecessary harm to yourself or others.
2. Try not to exercise in places where the facilities do not meet the requirements. Uneven ground and many sundries (runways and bunkers) are easy to cause ankle sprain, periosteum injury and achilles tendon strain.
3. At the beginning of exercise, we should do some mild warm-up exercises with less exercise, so that the body can have a preparation process before entering strenuous exercise, and then gradually increase the intensity and speed of exercise when the heart rate and body temperature rise, which will not only help the efficiency of muscle activity and the lubrication of joints, but also prevent sports injuries.
4. When you exercise in summer, you should properly replenish water during the interval of exercise. Don't drink water when you feel thirsty. At this point, your body may be in a state of mild dehydration. After exercise, you can drink a small amount of sports drinks or light salt boiled water, and it is advisable to drink less for many times and gradually supplement it. Never drink a lot of water at a time.
Although football is an all-weather sport, try to avoid sports in bad weather. Pay attention to prevent heatstroke, cramps or collapse when it is hot and humid. Keep warm when it is cold and wet to prevent frostbite. At dusk and dawn (especially in foggy days), due to insufficient light, low visibility, slow nerve response and reduced excitability, injuries are prone to occur. Rainy days and slippery ground are also important reasons for injuries. In addition, what are the strength training methods for leg muscles of football players? For details, please see: Strength training of leg muscles of football players.