1. Strength quality (1) Exercise to develop the strength of the neck, upper limbs and shoulders. A. Hold your head with both hands and give resistance when the neck rotates. B. Push-ups (hands can also be placed on the fitness ball) C. Pull-ups. Push this car. E bench press (horizontal, upward and downward; Wide grip, middle grip and narrow grip; Forehand grip and reverse grip) f dumbbell/barbell bending g prone dumbbell arm flexion and extension (wide grip, middle grip, narrow grip; Front grip and back grip) h barbell prone rowing (one-arm dumbbell rowing) I prone bird J sits on the fitness ball and does barbell neck push (wide grip, middle grip, narrow grip; Hold forward and hold back) k Sit opposite each other, with your legs apart, and throw a solid ball at the other side (centrifugal first and then centripetal) (2) Exercise waist and abdomen strength. A. Sit-ups (with rotation), sit-ups and leg lifts (inclined plate). B. Bend on your side, lift your legs on your side, and bend on your stomach (with leg lifts at the same time). C. Jump in the air and abdomen. Standing jump, multi-stage jump, frog jump, run-up jump, barbell jump, stride jump, jump deep B-shoulder barbell lift heel, semi-squat C swings fast and has big legs, so sandbags can be tied, and rubber bands can also be used to increase resistance. D Long-distance passing and shooting practice E rider lift heel F barbell cut squat (larger stride: mainly exercise quadriceps femoris, biceps femoris and gluteus maximus; Step by step is small: mainly focus on exercising quadriceps femoris) g hanging legs and lifting 2. Speed quality includes: reaction speed, displacement speed, action speed (1), starting from various postures (10 ~ 30m), (2) In fast running or dribbling, listen to and watch the teacher's signal, stop urgently, turn around and change direction. (3) Break through the speed barrier by using fast small step running, leg lifting running, downwind running, downhill running and traction running. (4) Dribble at full speed, dribble at variable speed, (5) Run around the pole, dribble around the pole, and (6) Practice speed with simple tactics. 3. Endurance quality (1) Aerobic endurance training has different distances such as 3000m, 5000m and 8000m. Run regularly. For example, 12 minutes running, wearing football shoes, long-distance running,100 ~ 200m intermittent running, 400 ~ 800m variable-speed running, (2) A 30 ~ 60m anaerobic endurance repetitive sprint, B100 ~ 400m repetitive sprint, high-intensity repetitive sprint, and so on. B 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. E loudly called for approval. F two people collide and dodge. All kinds of sports passed the obstacles. 5. Flexibility: A neck bends forward, sideways and backwards, body bends forward, sideways and backwards, and vibrates. B Front lunge and side lunge leg press, longitudinal split and transverse split. Front kick, back kick, side kick and leg loop. Bend down in front of D station, or bend down in front of the wall station. Back stretching, abdominal stretching and leg muscle stretching exercises. E imitate the inside and outside ball movements, and do eversion 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 striding and turning movements with crossed legs. G imitation exercises of various technical movements such as kicking, heading and tackle. H Kneeling and pressing the instep (leaning back and shaking gently) and push-ups with all feet on the ground (mainly lengthening the instep ligament and the anterior muscles of the calf). I imitated and combined the practice of swinging my legs, sticking the ball, kicking the volley ball sideways and shooting backward. Physical training plan should adapt to the characteristics of football, training content, running distance, running type, strength and endurance, and different players should have different requirements. The above are mainly basic physical fitness, and the following are mainly strength training, speed training and endurance training combined with special characteristics. I. Special strength training 1. Speed strength training intensity is 75% ~ 90%; Practice time is 5~ 10 second; Intermittent: complete recovery is appropriate; Repetition times: 4~6 times; Number of practice groups: 3~4 groups. 2. Strength endurance exercise intensity: 60% ~ 70%; Practice time: 15~45 seconds is appropriate; Intermittent: the general heart rate returns to 120 beats/min; Repetition times: 20~30 times; Number of practice groups: 3~5 groups. Second, the exercise load of special speed training requires speed training: exercise intensity: 95% ~100%; Practice time: 3~ 10 second is appropriate; The interval time depends on the training purpose, and it can be completely restored or not; Practice repetition times: 6~8 times; Number of practice groups: 3~5 groups. Special endurance training 1. Aerobic endurance training is divided into two types: low-intensity interval method and continuous method. Requirements of continuous training method: exercise intensity: 40% ~ 60%; Practice time: more than 25 minutes; Distance: 5000 ~10000m. Low-intensity intermittent method requires: exercise intensity: 150 times/minute; Practice time: 30~40 seconds; Intermittent recovery is not complete, and the general pulse recovery is 120 beats/minute; Practice times: 8~40 times; Number of practice groups: 1. 2. Anaerobic endurance training Anaerobic endurance training often adopts interval training with the second largest intensity. Anaerobic endurance training requirements: exercise intensity: 80%~90%, pulse 180~200 beats/min; Practice time: 20~ 120 seconds; Intermittent recovery is needed, and the pulse is generally around 120 beats/min; Practice times: 12~40 times; Number of practice groups: 1~2 groups.