How do football players practice their physical fitness?
I. Strength and quality
1, develop neck, upper limbs, shoulders and back strength exercises.
When the neck rotates, both hands hold the head to give resistance.
You can do push-ups with your hands on the fitness ball.
Pull-ups.
Bench press (horizontal, upward, downward; Wide grip, middle grip and narrow grip; Front grip, reverse grip).
Dumbbell/barbell bending.
Flexion and extension dumbbell arm (wide grip, middle grip, narrow grip; Front grip, reverse grip).
Barbell rowing (one-arm dumbbell rowing)
Tilting bird.
Sit on the fitness ball and do barbell neck push (wide grip, middle grip, narrow grip; Front grip, reverse grip).
Sit opposite each other, legs apart, and throw solid balls at each other (first centrifugal, then centripetal).
2. Develop waist and abdomen strength exercises.
Sit-ups (plus rotation), sit-ups and leg lifts (ramps).
Lie on your side, bend your legs, lift your legs sideways, and bend your body on your stomach (lift your legs at the same time).
Jump up, tuck in, head the ball.
Abdominal jump.
Shoulder-lift barbells bend forward and turn around.
3. Develop leg strength exercises
All kinds of jumping exercises. Standing jump, multi-stage jump, frog jump, run-up jump, barbell continuous jump, step jump and deep jump.
Shoulder barbell, heel lift, half squat.
Swing your legs quickly. You can tie sandbags or use rubber bands to increase resistance.
Long-distance passing and shooting practice.
Lift the rider's heel.
Barbell scissors squat (big stride: mainly exercise quadriceps femoris, biceps femoris and gluteus maximus; Step smaller: mainly to exercise quadriceps femoris).
Lift your legs in the air.
Second, speed and quality.
Include reaction speed, displacement speed and action speed.
Set out in various postures (10 ~ 30m).
When running fast or dribbling, you should listen to and watch the signal, and do actions such as emergency stop, turn around, change direction, jump and roll.
Break through the speed barrier by using fast small step running, leg lifting running, downwind running, downhill running and traction running.
Dribble at full speed, change speed and direction.
Run around the pole, dribble around the pole.
Practice speed with simple tactics.
Third, endurance quality.
1, aerobic endurance training
Run 3000 meters, 5000 meters, 8000 meters and other different distances.
Run regularly. Such as 12 minutes.
Long-distance running in football shoes.
100 ~ 200m interval, 400 ~ 800m variable speed running.
2. Anaerobic endurance
Repeat the sprint for 30~60 meters.
100~400 meters high intensity repeated running.
All kinds of short-distance running.
Run all kinds of short-distance turn-back runs.
Sprint the ball back and forth.
Set a time for different numbers of people to grab the pass.
Fourth, the quality of sensitivity and coordination.
Step forward or backward, lateral exercise.
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.
The two collided and dodged.
All kinds of sports have passed obstacles.
V. Flexible quality
Neck flexion, lateral flexion and posterior flexion are combined around the ring, and body flexion, lateral flexion and posterior flexion are combined with vibration.
Front lunge and side lunge leg press, longitudinal split and transverse split.
Front kick, back kick, side kick and leg loop.
Stand straight and bend over, or stand straight and bend over against the wall. Back stretching, abdominal stretching and leg muscle stretching exercises.
Imitate the movements inside and outside the ball, and do varus and valgus 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 stride and turn movements with legs crossed.
Imitation exercises of various technical movements such as kicking the ball, heading the ball and intercepting the ball.
Kneeling and pressing the instep (gently pressing the upper body backwards) and all-foot push-ups (mainly lengthening the instep ligament and the anterior calf muscles).
Imitate and combine the exercises of swinging legs, sticking the ball, kicking the volley ball sideways and shooting backward.
Technical grade standard of football players
First of all, international athletes
Anyone who meets one of the following conditions can declare to be awarded the title of international athlete.
1. Men's football players, all athletes who participated in the World Cup won prizes: champion 100%, runner-up 80%, runner-up 70%, runner-up 60%, fifth to eighth 50%, ninth to sixteenth 20%.
2. Men's football players, all athletes who participated in the Olympic Games won: champion 80%, runner-up 70%, runner-up 60%, runner-up 50%, fifth to eighth 30%, ninth to sixteenth 10% respectively.
3. Women's football athletes, all athletes who participated in the World Cup and the Olympic Games won: champion 100%, runner-up 80%, runner-up 70%, runner-up 60%, runner-up 40%, runner-up 20%, and seventh to eighth place 10% respectively.
Second, athletes.
Anyone who meets one of the following conditions may apply for the title of athlete.
1. Male athletes participating in the Asian Cup and Asian Games will be awarded 100% for the first to fourth place, 8096 for the fifth to eighth place and 60% for the ninth to sixteenth place respectively; Awards of female athletes: champion 100%, runner-up 80%, runner-up 70%, runner-up 60%, fifth to eighth place 50%.
2. Athletes who participate in the Asian Club Cup and the Asian Winners Cup will be awarded 50% for the top four and 30% for the fifth eight.
3. The number of applicants who won the top four male athletes in the National Games was 30%, 20%, 10% and 10% respectively. The women athletes of each team are 30% champions, 20% runners-up, and 10% third.
4. The number of athletes from each team who won the top four in the men's national first-class league and the FA Cup: 40%, 30%, 20% and 20% respectively before and after the ranking. The number of women's football players who won the first, second and third place in the national league was 40%, 30% and 20% respectively.
5. The top 8 men 12 and women (the best results of the national official competition in the whole year) below the above ranking can recommend an athlete who has been engaged in professional training for more than six years (excluding the training time in sports schools) and apply for the title of excellent athlete.
6. China Football Association can recommend two outstanding athletes whose team performance is not up to standard as athletes every year.
Third, first-class athletes.
Anyone who meets one of the following conditions may apply for the title of first-class athlete.
1. The number of applicants participating in national first-class leagues and cups is: 70% for the first to eighth place, 50% for the ninth to twelfth place, and 30% for the thirteenth to sixteenth place.
2. The number of athletes from each team who qualify for the finals of the National Games is: the first to fourth place does not exceed 60% of the team, the fifth to eighth place does not exceed 40% of the team, and the ninth to twelfth place does not exceed 20% of the team.
3. The number of athletes from each team participating in the national second-level league is: the first to the fourth place does not exceed 30% of the team, the fifth to the eighth place does not exceed 20% of the team, and the ninth to the sixteenth place does not exceed two athletes.
4. The number of applicants participating in the National Youth League and the National City Games is: the first and second runners do not exceed 30% of the team, and the third and fourth runners do not exceed 20% of the team.
Fourth and second-class athletes
Who meets the following conditions? Who can apply for the title of second-class athlete?
1. Athletes from all teams participating in national first-class leagues, second-class leagues, cup competitions and national games.
2. The number of applicants for the National Youth League and the National City Games is: the first to fourth athletes, the fifth to eighth athletes do not exceed 70% of the team, the ninth to twelfth athletes do not exceed 50% of the team, and the thirteenth to sixteenth athletes do not exceed 30% of the team.
3. The number of athletes from each team participating in the China Football School Cup and the National Football School Cup is: the first to fourth place does not exceed 80% of the team, the fifth to eighth place does not exceed 60% of the team, the ninth to twelfth place does not exceed 40% of the team, and the thirteenth to sixteenth place does not exceed 20% of the team.
4. Athletes who have won the first to fourth place in all provinces, autonomous regions and municipalities directly under the Central Government shall not register more than 50% of their teams.
5. The number of athletes from each team who won the top two in the national football match held by each system shall not exceed 50% of the total number of the team.
Fifth and third grade athletes
Anyone who meets one of the following conditions may apply for the title of third-class athlete.
1. Players from all teams in all provinces, autonomous regions and municipalities directly under the Central Government participating in football matches.
2. Players from all teams participating in national football competitions organized by various systems.
3. Athletes from all teams participating in the National Youth League and the National City Games.
4. Athletes who have participated in 20 official competitions in one year.
Sixth, young athletes.
Who meets the following conditions? Who can apply for the title of junior athlete?
1. Young athletes who represent provinces, autonomous regions and municipalities directly under the central government to participate in football matches above provinces, autonomous regions and municipalities directly under the central government.
2. A youth team, athletes who have participated in 20 official competitions in one year.
note:
1. In the teams that meet the performance standards of each grade title, athletes who fail to meet the requirements of the grade standard may apply for lowering the grade title.
2. In the teams that meet the performance standards of titles of various grades, if individual athletes meet the standard conditions of higher grades, they can apply for titles of higher grades.
3. How to calculate the competition times of the third-level and junior athletes? Official competition? Note: Even if a game is played once, each game must be presided over and signed by a grade referee.
4. Athletes who are punished for their bad work style shall not declare their titles at all levels during the punishment period.
Physical Training Diet of Football Players
1, eggs
An egg can provide about 6 grams of protein and 78 calories. In addition, eggs also contain substances that improve human immunity, vision and nerve response. Men are advised to eat at least 3 eggs a week.
2. Milk
Intense sports need hard bones to support. Milk contains a lot of calcium, which can help human bones become stronger.
3. Chicken breast
Chicken breast contains relatively little calories and fat, but it is rich in protein.
4. Fish
Eating fish after strenuous exercise can help people recover as soon as possible, because fish is rich in omega-3 fatty acids, which can relieve muscle fatigue.
5. Vegetables
After exercise, the human body will lose a lot of water. Besides drinking water, an important channel is to eat more vegetables. Pumpkins, peppers and onions are all good choices.
6. Rice and pasta
Pasta and rice made from whole wheat grains are important dietary components of athletes, because these foods can provide people with rich carbohydrates and supplement athletes' physical fitness.
7. Sports drinks
Electrolytes such as potassium, sodium, calcium and magnesium or other trace elements, sugar and vitamins are added to sports drinks. When people are exercising, they will sweat a lot, not only losing water, but also losing some electrolytes. If only water is added at this time, the electrolyte in the cell will leak out because of osmotic pressure, which will further drain it. Therefore, the more you drink, the more thirsty you are, and the more you sweat, which will lead to the disorder of your internal environment. Supplementing sports drinks in time is helpful to regulate body function.
8. Foods containing sodium
Sodium-containing foods can help men maintain water in their bodies and avoid collapse. Therefore, it is necessary to supplement some foods containing sodium, such as pickles, salted nuts and salted biscuits. Besides, you can also drink some salty soup when eating, such as soup made of tomatoes, cucumbers, onions and peppers.
9.ice cream
It's bad for your health not to eat any dessert, so have some ice cream after lunch. However, it should be noted that it is best to choose ice cream with low fat or yogurt ingredients.
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