1. Basic football skills training
1. Dumping the ball
Dumping the ball It is one of the important ways to get familiar with the ball. A child who has just started to receive formal training often starts by hitting the ball.
2. Short pass
Short pass is divided into arch pass and instep pass. The short pass is the most used technique in football.
3. Long pass
As the name implies, it is definitely a long-distance pass, and the accuracy of long-term passes is a must. Secondly, the long pass must have a height, because the distance of the long pass is long, so if the pass line is low, it will be intercepted or destroyed by the opponent.
4. Stopping the ball
Stopping the ball is to stop the incoming ball within one’s control, and can make the next move. One-step action, don’t ignore the importance of stopping the ball, the speed of stopping the ball can often determine the pace of the field, and stopping the ball can often seize good offensive opportunities. It is also very important to choose the method and location of the stop.
5. Thighs stop the ball
The thighs should be leveled, and the force of the ball should be grasped well. Generally, the force of stopping the ball is stronger than that of the feet. It is also helpful for the next move.
6. Stop the ball on the chest
Close when it’s time to close, and stand up when it’s time to stand up. It’s too troublesome to express in words. If you feel it, you will know it if you use it more. It is recommended that if the ball is slightly higher than the body, you can use your chest to push it up. After the chest stops the ball, it needs to be connected to the next foot stop, so the football stop movement is slow. It is recommended to use the feet as much as possible to stop the ball.
Second, football fitness training methods
The main physical training is running
, preferably long-distance running. The requirement is a 400-meter runway, 20 laps each time, and the average speed should not be less than 2 minutes and 20 seconds per lap.
Three, football strength training methods
Strength training is divided into upper body strength, waist and abdominal strength, lower body ( Thighs and calves) strength training:
1. Upper body strength training: 8 sets of push-ups, 5 sets; 6 sets of pull-ups, 5 sets.
2. Waist and abdominal strength training: crunches with twists, 15 or 20 times a group, do 3 groups.
3. Thigh strength training: with the thigh parallel to the ground, do a ‘duck step’ walk, 30 meters in one group, 5 groups at a time, without rest in between.
4. Calf strength training: tiptoe, no thigh strength, 30 meters in one group, 5 groups at a time, without rest in between.
4. How to start a football training program
Ball and technical exercises are best practiced in the morning:
Monday 6:00~6:20 Running 6:25~7:00 Ball practice
Tuesday 6:00~6:20 Running 6:25~7:00 RBI practice (i.e. kicking accurately)
Wednesday 6:00~6:30 Dumping 6:30~7:00 RBI practice
Thursday 6:00~6:20 Dumping 6:25~7:00 Rab and dribbling practice
Friday 6:00~6 : 20 speed running with the ball 6: 25~7: 00 ball practice
On weekends, you can arrange strength and physical training according to your specific situation (preferably in the afternoon)
Strength exercises can use dumbbells to increase upper body strength, sit-ups to increase waist and abdominal muscle strength, weight-bearing variable speed running and lower body strength. Strength training: front lifts, side lifts, dumbbell lifts (at least 20 each day), 20 punches up
V. Football training skills
1. Jumping the ball
Action essentials:
(1) Jumping the ball requires body coordination, relaxation, The knees should not be too tense, and the ankle joints should not be loosened, otherwise it will cause instability; Control the ball with the center of gravity;
(3) Do not hook the toes down or up, causing the ball to move forward or backward, making it difficult to control the ball;
2. Dribbling the ball
Action essentials:
(1) Dribbling with the instep (straight line): the center of gravity is lowered, Tighten the instep, stand up, touch the back of the ball with the instep, learn to master the strength, speed up the movement after familiarizing yourself with the action, touch the ball as much as possible, and increase the frequency of touch, preferably one step at a time.
(2) Dribbling with the inside of the foot: the center of gravity is lowered, touch the side of the ball with the part between the big toe and the arch of the foot Slant forward to support the direction of the foot, master the strength of the ball and the direction of the ball, gradually increase the frequency of the ball, and speed up the action.
(3) Dribbling on the outside of the foot: lower the center of gravity, touch the ball with the small, unnamed, and middle toes, and support the direction of the foot laterally and backwards. The running direction of the ball is Obliquely forward and deviate from the direction of the ball’s foot, grasp the strength of the ball and the direction of the ball’s movement, gradually increase the frequency of the ball, and speed up the action. When exercising alternately with two feet, pay attention to the position of the supporting feet, and the movement range of the person behind the ball should be increased.
3. Stop the ball
The ball is to stop the incoming ball within its own control, and can make the next step Don’t ignore the importance of stopping the ball. The speed of stopping the ball can often determine the pace of the field, and stopping the ball can often seize good offensive opportunities. It is also very important to choose the method and location of the stop.
Action essentials: No matter which way you choose to stop the ball, it consists of the following four steps:
(1) Observation and move.
In order to better complete the action of catching the ball, pay attention to the situation of the incoming ball in advance. From the running route of the ball, the rotation and speed of the ball, etc., quickly determine the landing point, move in time, and make yourself in the best position for stopping the ball.
(2) Choose where to stop the ball and how to stop the ball.
Different parts of the ball stop and different methods are used, each has its own role. Therefore, it is necessary to choose the appropriate place to stop the ball according to the situation on the spot and the needs of the next action. with the ball stop method.
(3) Change the power of the incoming ball.
According to the strength of the incoming ball and the actual needs of stopping the ball, the method of adding force or reducing force (buffering) can be adopted respectively. According to the direction of the incoming ball force and the actual needs of catching the ball, the angle of incidence can also be adjusted according to the law of reflection to obtain the ideal reflection angle.
(4) Move with the ball.
Immediately move with the ball as soon as the stopping action is completed, closely linking the next action, and there should be no pause between the action of stopping the ball and handling the ball.
Foot stop: The stop of the foot often corresponds to the corresponding passing part, the force is recovered when the ball is touched, and the stop should not stop, and the stop should be beneficial to the next step technical actions.
4. Shooting
The key to the shooting technique is the use of the foot part and the ball part, and the right time to choose the correct shooting method To increase the possibility of scoring. According to the position where the foot touches the ball, the shot is roughly divided into the arch of the foot, the instep volley, the inside (outside) side of the foot, and the toe stab.
(1) The arch shot is roughly the same as the arch pass, but with increased strength and improved accuracy.
(2) Volley from the instep. Powerful shots are often volleyed. The ball is powerful and fast, but the power and speed can be maximized only by taking the right part. The specific action is generally the same as the instep pass, except that if the position of the supporting foot changes, the center of gravity of the body should be adjusted accordingly, and the angle between the swinging leg and the supporting leg should be well grasped (if the ball is volleyed during exercise, it will also To have advance prediction of the ball).
(3) Rubbing the ball on the inside (outside) side of the foot is the so-called curve ball. There is an arc in the ball path, which makes the defensive player and the goalkeeper make mistakes in judgment, or use the arc of the ball. Lines bypass human walls or defenders to achieve the corresponding purpose (no need to say more about this).
(4) Toe poking, this is the most common method for people who can’t play football, but it also has its advantages, the toe poking at close range in the game is very effective (five It is often used in man-made games), because the action is hidden, the speed of the ball is fast, and the route of the ball is difficult to judge, but when using it, be careful not to get injured, and the toes can easily hurt the foot.
Six. Precautions for football training
1. Due to the high movement in football, the range of technical movements And the amount of sweating is large, so when participating in exercise, you should wear loose fitting, breathable and sweat-absorbing football sports clothing, and the football shoes should be football shoes with a non-slip sail surface and rubber sole.
2. Try not to exercise in places where the venue facilities do not meet the requirements. The site is uneven and there are many gravel and debris (tracks, sandpits), which can easily cause ankle sprains, periosteum injuries, and Achilles tendon strains.
3. At the beginning of exercise, do some gentle warm-up exercises with a small amount of exercise, so that the body has a preparation process before entering vigorous exercise. When the heart rate and body temperature rise , and then gradually increase the intensity and speed of the exercise, so that it not only helps the activity of the muscles and the lubrication of the joints, but also prevents sports injuries.
4. The amount of exercise in football is relatively large, not only before and after exercise, but also during exercise. Drink plenty of water at once. It is best to drink some light salted boiled water to better replenish water.
5. After playing football, you can do some actions to make your body recover as soon as possible. Five to ten minutes of relaxation exercise will help your heart rate drop gradually and steadily. Do some activities like jogging in place, static stretching, etc. to relax your body.
Seven, relax after football training
If in the case of training, we should jog after training For 400 meters, perform flexibility stretching exercises after jogging, and then take deep breaths to relax your mind. If there is a competition, after the 400-meter jogging, do the passing practice and the ball-jumping practice between the two, followed by flexibility stretching exercises and deep breathing and relaxation, and after the exercise, especially after kicking After the game, take a sauna for a massage to have a more relaxing effect.