Many athletes and coaches focus only on skill development and endurance training while ignoring other important elements of physical fitness. Organization of highly effective training in football from a fitness point of view – in the material from attractive sport
Football is one of the most popular sports in the world, and the number of its fans and players around the world is growing. Here’s a closer look at preparing and organizing high-performance training in this sport from a fitness perspective.
Outside of the professional level, many athletes and coaches still focus only on skill development and endurance training (such as running) while ignoring other important elements of physical fitness such as:
- Strength and strength endurance training
- Speed and power
- Flexibility, heating and cooling
- Agility training
- Nutrition
Athletes in other popular sports such as hockey or American football generally understand the importance of additional strength and conditioning exercises (especially in the off-season) to improve their performance, but not all football players do not believe that skills such as strength and strength endurance is essential for their sport.
Endurance in football
A fitness program for football players should be built on the development of a good aerobic base. This places significant demands on the athlete’s cardiovascular system and muscular endurance.
It is not uncommon to hear of football players running for at least an hour several days a week in an attempt to improve their performance on the field. However, if you start to analyze the “sport-specific” demands of athletes, you will realize that they are, in fact, engaged at varying intensities for varying durations during play, including:
- Walking
- Jogging
- running
- Sprint in different directions.
Answer
Incorporating interval training into your program, which includes both high- and low-intensity exercise, will produce better results than running at a low intensity for a long time alone.
Power in football
Strength is an important component of physical fitness that can benefit athletes in any sport, although it is often viewed as unimportant in football. However, it is what forms the basis for power and speed. Football players also need strength to withstand the challenges of their opponents. Other benefits of strength training include:
- Resistant to injury
- Leaner physique
- Accelerated Metabolism
- More energy
- Great explosive force
- Improved balance, stability and agility
- Faster Recovery
High-level soccer players do not need to have the same absolute strength as American football or rugby players, but a properly designed off-field strength training program will definitely lead to improved performance! Relative strength is more important in football than absolute strength. Relative strength is your absolute strength in relation to your body weight.
Answer
A strength training program should focus on compound exercises (such as lunges, squats, step-ups, push-ups, dips, pull-ups) and consider the balance of strength between opposing muscle groups. Pay special attention to your lower body and core.
Speed and agility in football
Another important component of a soccer fitness program is speed and agility training. While endurance and strength are very important to improve performance, faster players have a definite competitive advantage. You may have great stamina, but if the opponent gets to the ball first, it won’t matter that you can run marathons.
Answer
Power is a combination of strength and speed. A stronger player is a more formidable player. To improve your speed and explosiveness, incorporate strength movements such as jump squats, deadlifts, chest and push presses, and plyometric exercises into your program.
Flexibility in football
Another important aspect of fitness is flexibility. Maintaining a healthy range of motion can be beneficial, but few people understand the most effective stretching techniques or when to use them. Many athletes still do passive stretching before exercise, although this can actually reduce performance and increase the risk of injury.
Answer
The safest and most productive way to integrate flexibility training into your daily life is to perform a dynamic warm-up (walking lunges, bodyweight squats, high knees, butt kicks, arm circles, etc.) before your workout, practice, or game . Additionally, a better alternative to static passive stretching is static “active” stretching (using your own muscle forces to hold the position).
Sports nutrition
What you eat directly affects your energy levels, recovery, performance and health. Here are some basic tips to consider when choosing a diet:
- Drink more water.
- Eat 4-6 small meals/snacks every day.
- Eat after training and 1-2 hours before it.
- Each meal should include: protein, fruits and vegetables, whole grains.
- Monitor the balance of micronutrients in your diet.
Also, adjust your strength training based on the season and/or games.
