Football training

Second part

SPEED WORKS IN FOOTBALL

Acceleration work in football must be performed at maximum intensities and are divided into four levels. The first level must be carried out over distances between 30 and 60 meters, through maximum speeds, but without particular technical objectives. Subsequently, during the second level, the accent is placed on the supports and the positioning of the pelvis, performing the queen gait for these exercises: the skip (high knee race: high skip and low skip).

Improving the support means improving the economy of the race and this is very important given that the player on average covers a distance of 8-10 kilometers per game.
In the third level you work on the ability to sprint short (10 meters), through various starting modes: sitting, jumping, starting with the backward run, supine, prone, etc. Other exercises can be performed with the weighted suit, etc ...
Maximum acceleration followed by sudden deceleration. This exercise allows you to stop the body in the shortest possible space ("pressing" technique used during the game phases). The distance of each single repetition is 10 meters.
Finally, during the fourth phase, exercises are performed to improve the step rate in order to stimulate the neuromuscular system.
Methods of execution and characteristics of accelerations up to 50 meters:

Intensity: maximum;
explosive thrust of the lower limbs;
vary the amplitude / frequency ratio of the step as a function of the distance to be covered;
during training sessions, reduce the duration of the recovery intervals;
also use the ball during some training sessions, paying particular attention to the execution of the exercise;
vary the serial number from 2 to 5;
the number of repetitions per series can range from 2 to 6;
the pauses between one repetition and the other vary from 20 seconds to 2 minutes.

TRAINING WITH HORIZONTAL LEAPS

The jumps can be carried out on the spot, with the ropes, alternating the feet, with the ropes and modest movement (in advance) of the pelvis on the support, simultaneous jumps (with even feet) with close circles, etc.

TRAINING WITH VERTICAL JUMPS

Bench-ground-bench jumps, jumps between obstacles, etc.
Plyometric work with the use of high plinths must be carried out correctly and with caution.

STETCHING IN FOOTBALL

Stretching exercises must be performed not only at the end of training and the game, but also towards the end of the warm-up, in the intervals between one series of exercises and the other or after a substitution.
These procedures are aimed at:

to facilitate the tendon recovery processes;
to improve, with the help of neuro-muscular sensitization exercises, the ability of the contractile elastic components of the muscle to transform part of the kinetic energy of the fall into potential elastic energy, thus reducing the tensions that act on the tendons and on the insertion areas . The elastic potential energy is then transformed again into kinetic energy at the moment of the upward thrust phase.

Flexibility is defined as the maximum possible range of motion by a single joint or a series of joints. Maintaining a wide range of joint mobility has long been considered an essential component of a player's physical efficiency, and is important not only for good athletic performance, but also and above all for preventing injuries. to increase flexibility must be to improve the range of motion of each individual joint, by varying the extensibility of the muscle-tendon unit, responsible for the specific joint movement. It is well documented that exercises capable of lengthening the muscle-tendon units tendon lead to an increase in the maximum possible excursion of the involved joint.
Stretching techniques to improve player flexibility have evolved over the years. The oldest stretching technique is called ballistic stretching and is based on "carrying out rapid movements with springing. Another" technique, known as static stretching, involves stretching a muscle to the point where you feel some discomfort and the maintenance of this position for a prolonged period of time; this method has been used for many years. More recently another group of stretching techniques has been introduced which has been given the name of proprioceptive neuromuscular facilitation (PNF) techniques , consisting in alternating phases of contraction with phases of relaxation. Researchers have long debated which of these techniques was the most effective in improving mobility, but there is still no clear common consensus.