Special Mic How to train football training methods and skills of professional football players
1. Basic football training training
1Ball
The ball is one of the important ways to be familiar with the ball. A child just starts to receive formal training from the ball.
2Short pass
The short passes are divided into foot bow pass and back pass.The short pass is the most used in football.
3Long pass
As the name suggests, it must be a long -distance pass, and the accuracy of the long pass is necessary.Secondly, there is a height of the long pass, because the long pass is far away, so if the passing route is low, it will be intercepted or destroyed by the opponent.
4Stop ball
Stopping the ball is to stop the ball from your own control scope, and you can make the next move. Don't ignore the importance of stopping the ball. The speed of stopping the ball often determines the rhythm on the field.The ball can often seize good offensive opportunities.The method and part of choosing a good stop is also very important.
5, Stop the ball
The thighs should be flattened, and the strength of the ball must be mastered. Generally, it is larger than stopping the ball, and it is also conducive to the next move.
6, Break -up ball
It should be collected when it is collected. It should be tough. This expression is too troublesome to express in words. It is still based on feelings. If you use more, it is recommended that if the ball is slightly higher when the ball is close to the body, you can use your chest up.After the chest is stopped, the next step is also connected, so the football stopping is slow. It is recommended to stop using your feet as much as possible.
2. football physical training method
Physical fitnessTraining is mainly Running, preferably long -distance Running.Require400Mi Runway, every time20Circle, the average speed is not to be lower than each circle2point20Second.
Third, football power training method
Power training is divided into upper limb strength, waist and abdomen strength, and the training of lower limbs (thighs and calves) strength:
1,Upper limb strength training: push -ups8One group, do, do5Group; Detomes upward6One group, do, do5Group.
2,Training of waist and abdomen:15or20The second group, do, do3Group.
3,Power training: parallel thigh with the ground, do"Duck Step" walks,30Mi group,5Once, no rest in the middle.
4,Leg strength training: tiptoe, thighs do not force,30Mi group,5Once, no rest in the middle.
4. How to carry out football training plans
Ballical and technical exercises are best practiced in the morning:
on Monday6The00 ~ 6The20Running6The25 ~ 7The00Ball practice
Tuesday6The00 ~ 6The20Running6The25 ~ 7The00Practice exercise (that is, kick)
Wednesday6The00 ~ 6The30Ball6The30 ~ 7The00Practice
Thursday6The00 ~ 6The20Ball6The25 ~ 7The00Rao Rao Rao Ball Practice
Friday6The00 ~ 6The20run with a ball6The25 ~ 7The00Ball practice
Weekends can arrange forces according to their specific circumstances, and physical training (preferably in the afternoon)
Power practice can use dumbbells to increase the strength of the limbs, sit -ups to increase the strength of the waist and abdominal muscles, and the weight transmission is strong and increased the lower limb power.Power Training: Raiders, Lifting, holding dumbbells (at least every day20down), punch on the fist20down
1Ball
Action essential:
(1) The ball must be coordinated, relax, do not be too nervous on the knee, and the ankle joint cannot be relaxed, otherwise it will cause unstable force;
(2) Don't stand still under the foot of the ball. The small broken steps can better adjust the center of gravity to control the ball;
(3) Do not hook down or upward to the tip of the toes, causing the ball to move forward or backward to make the ball difficult to control;
2With a ball
Action essential:
(1) Back -to -back dribbling (line with the ball): The center of gravity is reduced, the instep tightened, the feet stand up, and the back of the foot touch the back of the ball, learn to master the strength, speed up the movement speed after being familiar with the action, touch the ball as much as possible, improve the touch,The frequency of the ball, it is best to reach one step and touch the ball.
(2) Inner dribble of the feet: The center of gravity is reduced, and the side of the ball is touched by the side of the ball with the part of the big toe and the bow.run the direction, gradually increase the frequency of touch and speed up the movement.
(3) The outside of the foot dribble: The center of gravity is reduced, and the side of the three toes with small, unnamed, and middle toe supports the side of the foot.The direction of the ball is gradually increasing the frequency of touch and speeding up the movement.Pay attention to the position of supporting feet when changing your feet alternately.
3Stop ball
The ball is to stop the ball from your own control range, and you can make the next move. Do not ignore the importance of stopping the ball. The speed of stopping the ball often determines the rhythm on the field.Can often seize good offensive opportunities.The method and part of choosing a good stop is also very important.
Action essentials: No matter which type of stopping the ball, it is composed of four Links:
(1) Observe and move.
In order to better complete the ball, pay attention to the situation of observation in advance.From the Running route, the rotation and speed of the ball, quickly judge the falling point and move in time, so that you can be at the best position of the ball.
(2) Select the part of the stop and the ball.
Different parts and different methods of stopping the ball have their own different effects. Therefore, according to the situation and the needs of the next step, the part of the stop and the ball is appropriately selected.
(3) Change the power of the ball.
Based on the strength of the ball and the actual needs of the ball, you can adopt a force or reduction (buffer) method.According to the direction of the player and the actual needs of the ball, you can also adjust the incident angle according to the law of reflection to obtain the ideal reflex angle.
(4) Move with the ball.
Immediately move the ball as soon as the ball is done, and the action is closely connected. There must be no pause between the stop and processing of the ball.
Based on the foot: The stop of the foot is often corresponding to the corresponding passing part. The force is recycled when touching the ball. Do not stop the ball. Stopping the ball is conducive to the next technical movement.
4, Shoot
The key to shooting technology is the use of the feet and the use of the ball. A good time to choose the correct shooting method can increase the possibility of scoring.The part of the foot touched the ball was divided. The shot was roughly divided into a bow, the back of the feet was drawn, the inside of the feet (outside) rubbed the ball, and the toes were shot.
(1) Foot bow push, which is generally consistent with the passing of the feet bow, but it increases strength and improves accuracy.
(2) The back of the foot is often drawn out, the power is fast, the power is fast, but you need to eat the targeted part to maximize the strength and speed.The specific movements are generally consistent with the passing of the instep, but if the position of the supporting foot changes, the center of gravity of the body must be adjusted accordingly, and the angle of swinging legs and support legs must be grasped (if the ball is screwed in the movement, it will alsoThere must be advanced judgment on the ball).
(3) Rubbing the ball inside (outside) is the so -called arc ball. The ball has an arc to make the defensive players and goalkeeper have a judgment error, or use the ball's arc line to bypass the wall or the defensive players to achieve the corresponding correspondingPurpose (don't say more about this).
(4) The toes shot, this is the most commonly used method for people who can't play, but also have its advantages. The near -range toes in the game work is very effective (often used in five -person games), because the action is hidden, because the action is hidden, it is hidden, and the action is hidden.The ball speed is fast, and the route of the ball is difficult to judge, but when using it, be careful not to hurt. It is easy to hurt your feet when you play football.
6. precautions for football training
1Due to the large Running football, the range of technical movements and sweats are large, so when participating in exercise, you should wear a loose, breathable and sweat -absorbing football clothing. The sneakers should be used to use the foot -to -foot -noodle -faced football football shoes.Essence
2Try not to exercise in places where the venue facilities do not meet the requirements.There are many venues, there are many crushed and miscellaneous objects((Runway, sand pitCure, It is easy to cause students to sprain, osteopus injuries, Achilles tendon trauma, etc.
3At the beginning of the exercise, first do some warm -up exercises with a relatively relaxed and less exercise amount, so that the body has a preparation process before entering the strenuous exercise. When the heart rate and body temperature increase, the body will gradually increase the strength and speed of the exercise.It helps muscle activity efficiency and joint lubrication, and can prevent exercise damage.
4The amount of exercise of football is relatively large. Not only does it need to replenish water before and after exercise, it also needs proper hydration during exercise. It is best to drink and drink multiple times. Do not drink a lot of water at one time.It is best to drink some light salt boiling water to better replenish water.
5After playing football, you can do some movements to restore your body as soon as possible.The relaxation movement of five to ten minutes will help the heart rate gradually decreased steadily.You can perform some activities such as jogging and static stretching to relax your body.
7. Relax after football training
If we are training, we should jog for 400 meters after the training, perform flexible extension exercises after jogging, and then take a deep breath to relax.If there is a game, do the pass and ball practice between the two after a jog of 400 meters, and then perform flexible extension exercises and deep breathing.Washing a sauna after the game can make a more relaxed effect.