Physical training
The goal of physical training is to get the player in good shape. In the game, the player has to perform various physical performances.
Presentation on the topic:
"Physical training The goal of physical training is to get the player in good shape. In the game, the player has to perform various physical performances," - Transcription of the presentation:
The goal of physical training is to get the player in good shape.
In the game, the player has to perform various physical performances, the implementation of which affects the outcome of the game. Football is a so-called endurance sport. It is important to understand what kind of runs, jumps, changes of direction take place on the field. In the game, players run an average of 12 km. The full-speed spurts are about 5-15m long and come in pieces. So amazing when it sounds, the game is a 35 minute walk, a 15 minute stay. and jog for 22 min. Players develop physically at different times, so when planning exercises, create a training program for each player.
Of course, in joint exercises you can have the same exercises done for everyone. Strength training with weights alone should always be individual.
Physical training
the areas are speed, strength and endurance as well as skill.
Important seconds Speed training 0-5sec. Maximum strength training
Speed force training 0-10 sec.
Creatine phosphate runs out 20 sec. (source of energy for muscles and nervous system)
Speed resistance
ATP ceases to form (energy carrier in cells)
Lactic acid begins to increase
Lactic acid excretion maximum 45 sec.
Maximum oxygen uptake
The proportion of fat burning increases 30min
Basic durability
The need for additional carbohydrates increases with performance 90 min
Personal training program
Goal Setting:
Player discussions, development discussions.Tests and findings.
New program every 4-6 weeks.
Design, development targets, strengths, weaknesses.
Continuous development.
New goals and priorities.
Implementation, training.
Means of program making.
Findings follow-up exercise diary, tests.
Speed training :
Speed is one of the most important characteristics for a football player. Childhood plays a very important role in speed training. Speed is considered to be highly hereditary in terms of the nervous system, and it is easiest to obtain biological structural changes at a very early stage as a child. Since the basic work of developing coordination is also done as a child, it is clear that training in childhood is crucial in terms of speed. Partly because of this, it is advisable to start training exercises for young children to improve running technique, coordination, balance and agility as soon as possible. Although a child develops most at a young age, speed training is also very important as the child and adolescent grow older, and especially as the youngster increases in height.
Speed training for young children focuses on running, jumping and throwing through play. It would be a good thing if you could play with the ball. Step frequency develops best at this age, so different types of stepping exercises are current. The running speed related to the stride length, ie the speed of movement, develops especially at the age of one year.
Adolescence has a big impact on this, because through testosterone and other hormonal changes, boys develop really fast at this age. Also, speed training should be greatly increased at the age of 15.
Thoughts on improving speed
Start as young as possible.
Skill training supports the development of speed.
Teaching running techniques.
Proper recovery.
Endurance eats speed.
The right kind of strength training develops speed.
Mobility (stretching) is an important part of speed training.
Power up to 110%.
Short duration.
Body at rest.
MOBILITY AND COORDINATION EXERCISES
Running :
Running, 45 degree turns every 5m, distance approx. 30m.
Same, but for cones hand to ground, left. and right.
Running forward approx. 5m- running backwards approx. 1m- running forward 10m.
Running on various "tracks".
Spurt and jump butt into the ball and spurt immediately back to the starting line.
Downhill runs, distance 20-30m.
Uphill runs, distance 20-30m.
Coordination exercises :
Side bags - while rotating your arms around the front and back.
Kneeling towards the opposite shoulder alternately, every third step, a relaxed pace.
Kneeling, with the same hand contact with the thighs - shoulders and up.
Stick runs.
between both feet, the first step on the left foot.
same but right first.
same lateral left side / right side.
between both legs, after the third stick one step back.
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