业余足球的基础训练（The basic training of amateur football）.docVIP

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业余足球的基础训练（The basic training of amateur football）.doc

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业余足球的基础训练（The basic training of amateur football）

业余足球的基础训练（The basic training of amateur football） The most basic soccer fitness training is: 5000 meters, and a balance jump. A group is best in 40 seconds. Make 3 sets. Frog. 400 laps, 2 laps. Push ups 20. 3 groups. Sit ups, 20 groups. The 3 group I can remember almost all of these. Oh By the way。 5000 meters, 20 minutes to finish. Otherwise, circle. The main training course is: Methods of physical fitness training: Endurance training 1, long-distance race: request for 400 meters runway, every 20 laps, the average speed is not less than 2 minutes per second, 20 seconds. Two, strength training 1, thigh strength training: thigh parallel with the ground, do duck step like walking, 30 meters a group, 5 groups once, the middle do not rest. 2, the leg strength training: tiptoe jump, thigh no force, a group of 30 meters, 5 sets of time, dont break. 3, the upper limb strength training: push up a group of 8, the 5 groups; pull up a group of 6, the 5 groups. 4, waist abdominal strength training: sit ups, take turns, 15 or 20 times a group, do 3 groups. Three, balance training 1, single leg balance: standing on one foot to complete through the action over many times. 2, dynamic balance: a ground narrow ridge, like walking on a balance beam like walking or hopping lattice. Four, flexibility training 1, horizontal bar overhanging, stretching limbs. 2, yatui, down. 3 stretch the muscles of both sides of the body. Strength, balance, and flexibility are trained at least 3 times a week, followed by long distance races. Long distance running is not less than 4 times a week before each action organized by the club. Reduce the amount of exercise 10 days before the action so as to avoid muscle fatigue during exercise. First, the jumping power is the body strength, running speed, reaction speed, physical coordination, flexibility, flexibility of the comprehensive embodiment. So we cant think jumping up and down is just like jumping all day long. You have to stretch the tendons, ligament