业余足球的基础训练（Basic training in amateur football）.docVIP

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业余足球的基础训练（Basic training in amateur football）.doc

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业余足球的基础训练（Basic training in amateur football）

业余足球的基础训练（Basic training in amateur football） The most basic football fitness training is: Five thousand meters, and a balance jump. The best set is 40 seconds. Do the three groups. Leapfrog. Its a circle of 400. Pushups 20 groups. Three groups. Sit-ups in 20 groups. Three groups Thats almost all I can remember. Oh. Right. Five thousand meters and twenty minutes to run. Youre going to have to add a circle. The main training course is: How to train your body: 1. Endurance training 1. Long distance running: the requirement is the 400 meter runway, each time 20 laps, the average speed is not less than 2 minutes and 20 seconds per lap. Strength training 1. Thigh strength training: the legs are parallel to the ground, making duck step walking, 30 meters in one group, 5 groups once, and no rest in the middle. 2. Leg strength training: tiptoe, thigh not hard, 30 meters in a group, 5 groups, no rest in the middle. 3. Upper limb strength training: 8 push-ups, 5 groups; The pull-up group has 6 groups and 5 groups. 4. Abdominal strength training: sit-ups, 15 or 20 times, to do 3 groups. Iii. Balanced training 1. Balance of one foot: standing on one foot and leaning back and leaning forward multiple times. 2. Dynamic balance: choose a narrow and narrow one, like walk on the balance beam; Or a single hop grid. 4. Flexible training 1. Horizontal bar dangling, stretching limb. 2. Leg, lower back. 3. Stretch the muscles on both sides of the body. Strength, balance and flexibility are trained no less than three times a week and are completed after the long run. Long distance runs should not be less than four times a week prior to every action organized by the club. Reduce physical activity 10 days before action to avoid muscle fatigue in action. One, the bouncing force is the comprehensive embodiment of the whole body strength, running speed, reaction speed, physical coordination, flexibility and flexibility. So we cant think of it as jumping all day long. You must insist on stretch