Table of Contents
This is the beginning
Football players need to train
Cardio Exercise
Weight Lifting
Adaptability
An opening
Soccer is a 90 minute game. There are two halves with 45 minutes each. There are also shorter versions that can be played at school and indoors. Soccer is a high intensity sport. It also involves aerobic and anaerobic exercise. Two types of energy are used in soccer: the Alactacid and aerobic systems. The Alactacid is used for quick sprints, which are short and sharp. It’s used to deliver explosive bursts onto the ball.
The ATP/PC systems is used to provide energy for about 15 seconds. The lactic-acid system is used to rapidly get up and move around the pitch. The aerobic system allows for constant running and movement, as well as continuous jogging. Different players may use different systems. An athlete who plays in the midfield will need to use their aerobic system for longer periods of time must have higher glycogen levels. They also need to be physically fit. The alactacid is used most by strikers, wingers and goalkeepers for short bursts. Wingers will also need to have a strong lactic system in order to reach the wing and defend or attack. Goalkeepers and defense will use a lot less of the three systems. They may need to run for short bursts or jog, while defenders walk and jog until it is necessary to stop a player’s scoring. Offensive player will be more likely to run, because these sprints rely on ATP-PC. Midfielders are more likely to run for longer periods, but with higher percentages. This means they rely more on the aerobic system. Football player training is required. A soccer player must maintain peak fitness and look after their body. The ability to use and develop skills in soccer is essential for elite players.
Specificity – Athletes must use sport-specific, skill-specific and position-specific training to increase their performance. Soccer offers a variety of training options to help you achieve your goals.
Reversibility – Athletes can lose their skill because of inactivity. This is known as reversibility. Training is the only way to maintain adaptations made through training. Injuries can interrupt soccer training and cause reversibility. This causes warm-ups and cool-downs.
Warm-up & cool-down – It is important that athletes stay on the field while warming up and cooling down. This will allow them to maximize their time and help them improve. Warm-up is a popular part of soccer. It allows players to prepare mentally and physically. Warm-ups in soccer usually include drills, sport-specific movements and drills to improve blood circulation. Warm-ups include static stretching, flexibility and running to a cone while jogging back. Cooldowns can help with injury prevention and recovery. The cooldown involves low intensity activity that helps the heart rate return to its resting rate.
Training thresholds refer to the intensity that must be applied to induce adaptation in the body. This is important in order for a player to improve his performance. A player who trains too intensely will experience fatigue and a plateau. The aerobic threshold is the level at which anaerobic energie pathways begin operating. It is usually around 65%. This threshold is 40 beats lower that the anaerobic threshold. This index is popular among endurance athletes. It’s also known as the Maximal Oxygen Consumption. The maximum amount of oxygen that your body can absorb during maximal effort is called VO2 max. This is calculated in liters/minute per kilogram body weight. There is a limit to how much oxygen we can breathe. A player’s ability to work and endure longer is determined by the Vo2 of their air. In order to improve performance, players should adjust their training thresholds. They should also be able to increase intensity at an increasing pace throughout the season.
Variety – Soccer is full of many variations. It’s important to master multiple skills and to keep your team and players interested. There are many drill examples, including body control and tight space dribbling. Numerous 1v1 games are available. Special drills and techniques for passing and kick. Shooting, quick footwork, fitness and crossing.
Progressive overload – Athletes who are constantly improving their skills throughout training seasons can use progressive overload. Performance must improve if there is overload. Coaches must modify drills in order to improve performance.
An athlete must find the right balance between recovery and training for a match of soccer. Both coaches and athletes must understand that there is a variety of training programs that can be used to build strength, flexibility, and aerobic capacity. You can achieve your peak performance in soccer by combining these elements with recovery. Aerobic TrainingInterval, Fartlek and Circuit are the most popular methods of training for soccer to develop aerobic fitness.
Interval training – This training is divided into sets and repeated. It’s most popular among sprinters. In soccer, the player may be used to performing high-intensity training with short recoveries in order to increase speed endurance. This could also boost your aerobic system as research has proven that training at a level close to or higher than VO2max can help you increase your aerobic fitness. The coach must balance the three main aspects of a session, which should be in line with the sport’s demands: intensity, duration, as well as recovery. These can be combined to determine which energy system provides the majority of the energy needed to power the muscles during the session. It is not enough to sprint quickly. A session may be needed to teach you how to do multiple sprints at once. This session will need a different type because the player needs to work on the recovery part. The player should keep the recovery short so that the HEPs can be fully recovered before they are reintroduced to resting levels. This activity is more dependent on glycolysis, a different energy pathway which breaks down carbohydrates and produces ATP quickly. These sessions can improve lactate tolerance and replenish HEP stores. This should help soccer players be more fit.
Fartlek training – This session works on both the oxidative and cellular systems. Fartlek, which mixes fast and slow work, is not an interval session that’s broken into sets or reps like the ones described above. You should do more than just run. It should also include walking and jogging. It is not common for a soccer player to run for 90 minutes during a match. The pace is variable. The direction of work shouldn’t always be straight ahead. This is important for track runners who must cover ground in a single direction. However, the players of the game need to move forwards, backwards and side to side. Before you start fartlek, it is important to consider the objectives of each session. It is also important to consider the recovery time and mode.
Circuit training – Circuits are a great way for strength and stamina to be built. Circuit training consists of a number of strength exercises that are done sequentially (each exercise one after the next). Each exercise must be repeated for a set number of times or for a predetermined time before you can move on to the next one. Each circuit has its own set of exercises. The rest periods between each exercise are short and timed. The number of circuits in a training session can vary from two to six, depending on the training level of your competitor, preparation period, and your primary goal.
Strength TrainingIn soccer you need to have lower body strength for things like kicking, jumping jump, tackling and twisting. You need upper body strength to shield the ball from opponents, throw-ins, and hold them off.
Strength training – Strength is the most force a muscle can exert in one, instantary contraction. Maximal strength in soccer is important for protecting the ball and holding off opponents. It is also the basis of muscle speed and power.
Muscular power – This is the sum of absolute strength and movement speed. Explosive power can be increased by increasing one or the other.
Strength Endurance – Muscular endurance refers to the muscle’s ability to perform repetitive, high-intensity movements. For soccer, strength endurance is more important than power.
FlexibilityFlexibility refers to the range of movement about a joint. The extensibility of a joint (ability to expand without tissue damage) as well as the elasticity of its surrounding structures (e.g. The fibrous joint capsule and ligaments. Joint flexibility is important for injury prevention and performance. Tests of flexibility can identify if a player may be at risk. A lot of soccer players are not flexible, particularly in the adductor and hip hamstring areas. Static stretching can be very beneficial in increasing flexibility. It involves slow, sustained stretching that encourages muscle lengthening. Static stretching is equally effective in achieving greater range of motion than ballistic stretch. Because of injuries associated with dynamic (ballistic) stretching, static stretching is preferred to the former. Ballistic may help preserve the muscles’ movement range, but it does not alter the length. The trigger of a stretch reflex causes a temporary lengthening of muscles. This may cause scar tissue to build up and decrease elasticity. Ballistic stretching is known to cause soreness and pain after and during exercise. However, you should include ballistic movements as part of a training program.