flexible
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.
In daily life, inflexible people 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.
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, two or more steps to both sides, and complete the exercise as well. You can also put mineral water bottles on both sides with a width of 1-2 steps, and complete the exercise in the same way.
Sit and rotate
The abdomen is the joint of the upper and lower limbs, and this action can effectively exercise 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.
speed
Speed is very important in the process of playing football. Think about it. We often see football players dribbling at high speed. Even after running for a long time, they still don't feel tired at all. Every step shows the stability of bones and the elasticity of body muscles.
In fact, in competitive sports such as football, high speed is a basic quality. Speed training should be coordinated with the strength and explosiveness of each athlete. Through proper practice, the nervous system will get more stimulation, improve muscle elasticity and joint stability, and make it play better on the field.
For ordinary people, speed exercise can improve people's reaction ability in daily life to cope with various emergencies. But also maintain muscle endurance, so it is not easy to get tired.
soft
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 is very important to relieve the tension of muscles and ligaments and avoid strain. Therefore, flexibility training is one of the important parts of football players' daily training.
Some people have poor flexibility, which is a sign of lack of exercise. Sometimes when doing housework, we will suddenly lift our strength and accidentally "flash our waist" or "stretch our arms". In fact, all these situations are caused by our poor flexibility.