Exercises to improve running technique
KNEE WALKING
- the entire sole of the ground.
FOOT RUNNING
- hands on buttocks, heels on palms.
- rising to the stalks.
REAR TRAVEL WITH ANK
- with almost straight legs.
- upper pelvis - front.
KNEE RACE
- not in terms of speed, but in terms of duration, 30 “lifts” in series
(15 right and 15 left).
- high hips, ankle beat, relaxed face.
Ankle jump.
- heels off the ground.
7. RUNNING BLADES
- by rapid contact with the ground.
8. SHIFT BUCKET
blow from high to back.
9. SINGLE LEGS
- hamstring left with legs possibly high and far - at the same time heels to buttocks - - same with right leg etc ..
10. NORMAL
- by kneeling or with a separate ankle stroke.
STRENGTH TRAINING :
Strength training can e.g. improves the player's running speed, mobility, balance, nervous system function and prevents possible injuries.
In the strength training of a football player, it is important to understand what kind of sport-specific requirements the training has.
Strength training should also be planned at the beginning of the season so that you can practice your strength at the right time.
The main characteristics of the force are three DURABILITY, MAXIMUM FORCE, SPEED FORCE. In addition, each main feature has two distinct components.
Durability :
Endurance training usually begins as soon as the old season is over. The purpose of endurance is to help the player produce strength for long periods of time. Even the endurance itself is divided into two different types of periods.
The first is muscle endurance, in the exercises of which the muscle is accustomed to strength training. Training can be done as a fitness training exercise, taking advantage of your own body weight.
Execution time / movement is n s. The pace of performance should be calm. The second is strength endurance, which aims to tire the muscles and make them as durable as possible. You can perform the exercises according to the principles of pair training (performer / rest).
Exercise as a form is good to use jumps. Jumps up first, then forward. They are an effective way to improve strength endurance. The difference with muscle endurance is a shorter execution time / movement n s. Small extra weights are also involved. The pace of performance changes quickly and you can afford to tighten on the last play.
Maximum power :
Maximum strength exercises spin when the muscles are used, ie after a period of muscle endurance.
The goal of maximum strength training is to increase muscle mass and improve nervous system function.
The basic strength period that builds muscle mass is the traditional exercise in the weight room.
The key is to strengthen large muscle groups.
The pace of performance should be relatively slow.
Extra load between 50-85%, however, so you can do 6-9 reps.
The actual maximum force or so-called nerve period comes after the base force.
As the name implies during the period the meat is commanded.
The function of the nervous system improves and the ability of the muscles to produce as much strength as possible becomes better.
Additional load% of maximum, ie there will not be many repetitions.
The pace of performance is as fast as possible, the willpower plays a big part in the exercises.
Speed Force :
The Speed Force section is the most important for a football player.
Speed strength also completes the actual strength training season.
Of course, during the series season, it is worth maintaining other power features.
The first principle of speed training is the maximum effort of a football player.
The first episode is quick power.
The goal of the exercises is to refine the acquired power to serve the sport.
Exercises can be done in field conditions.
The most typical exercises are different types of jumps and jumps.
All movements must be made within the limits of strength and will.
The last cycle, the explosive force, develops the excitation of rapid muscle cells and brings the muscles to the maximum rate of force production.
Exercises can be done at the gym or on the field, but small extra weights of 15-25% of the maximum are covered.
The recovery must be complete in about 4 minutes.
The exercises are done explosively, ie as quickly as possible.
Strength area training order :
Muscle endurance 4-6 weeks.
Base force (maximum force) 4-6 weeks.
Strength lasts 4-6 weeks.
Speed force 4-6 weeks.
Explosive effect 2-4 weeks.
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