Physical preparation is most important thing, it is support of technical movements and tactical execution. Therefore, for those who have a certain football base, it is necessary to carry out appropriate physical training. Today, Xiaobei dismantled several methods of football physical training for everyone.
Warm-up: Jog two circuits, try using your toes for running, raise your knees and swing your left and right arms respectively.
Forward stretch: 2 sets, 1 set of 6 reps
Squats: feet shoulder-width apart. When squatting, look forward and keep your back straight. You clearly feel strength of thigh muscles and tension of waist muscles. When you sit down, don't get up right away.
Stretching and stretching: movement should be smooth and slow, maintain appropriate posture for 2 seconds and perform 10 times for each leg.
Warm up by raising your legs high every 10 seconds for a total of 3 times. Then spread your legs shoulder-width apart, press your hands to your hips on both sides, inhale through your nose, exhale through your mouth, and take a restorative deep breath.
Horizontal or vertical high-speed rope ladder exercises, each set of movements is repeated 6 times, requiring fatigue and a rest of 1 to 2 minutes between each movement.
Scissor squats: Find an object at about knee height and hold it at a certain distance. Place instep of left leg on it, stretch right leg forward, straighten upper body, look forward and slowly press down until thigh and calf of right leg form a 90° angle. and perineum will stretch more. Group of 5 people, two groups for each leg.
Slow variation of push-ups: 6-8 per group, do 3 groups
July 21, 2023