Strength training guidance for football enthusiasts

Physical training for amateur athletes mainly includes strength training and speed training. For the combination of teenagers in the developmental period, the combination of recovery and nutrition is the basic knowledge that an amateur coach should have. According to the athlete's age, the coach should make timely adjustments to allow the athlete to participate in the competition in the best condition.

　　1. Regarding strength training:

　　(1) Strength is a very important quality for athletes.

　　1. Strength quality is the basis of athletes' comprehensive physical fitness such as speed (F mA), bounce, agility, endurance, flexibility.

　　2. Strength quality is a necessary condition for learning and mastering technology, and sometimes it is the key to improving technology (can be combined with gymnastics, skills, weightlifting, shooting, swimming, etc. 4. Reasonable arrangement of strength training can achieve good results in preventing and treating sports trauma, especially for young athletes laying the foundation stage.

　　(II) Determine the strength of athletes and several main factors:

　　1. The size of muscle physiological cross-section.

　　2. The level of excitement and strength of athletes.

　　3. The quality of muscle coordination ability and active muscles in all parts of the athlete's body. The degree of coordination between group synergistic muscle groups and anti-striking muscle groups (such as coordination and coordination between waist, back muscles, flexion and extensor muscle groups, and the same force aspect).

　　　4. It is related to the appropriate initial length of the muscle (such as squatting before jumping, such as elongating rubber bands before jumping, etc.).

　　5. It is related to the number of red and white muscles. (It is generally believed that white muscles are suitable for fast and powerful contraction, and the red muscles contract slowly. Athletes with more white muscles are suitable for explosive force; athletes with more red muscles are suitable for endurance projects).

　　6. The factors that determine the size of strength here are also related to body, gender, age, nutrition, speed, season, etc., and will not be explained one by one.

　　(III) Some points that should be paid attention to when conducting strength training:

　　1. When engaging in strength training, you should focus on gradual progress: from light to heavy; from few to more: from accumulation of quantity to increase degree (referring to each class; one stage, all year round; years). You should pay attention to preparation activities (such as track and field team X) and relaxation and sorting activities (especially the relaxation methods of waist, such as the relaxation methods that I have insisted on for many years).

　　2. When engaging in strength training, you should focus on systematicity, and various means should be arranged reasonably

　　A must persist for many years and persevere; from the longest time of the competition, the strength training is more important; from the smaller time of the competition.

　　BThe main forms of strength training are four: motivation; staticity; isostatic; concession, this year To talk about the two commonly used, namely dynamics and statics, these training methods should be arranged reasonably according to the characteristics of this item.

　　C Different training methods and methods will also vary for strength growth. Therefore, various methods must be arranged reasonably to achieve twice the result with half the effort. Training factors that affect strength growth. ① The size of weight bearing: the larger the weight, the better the force growth effect. The number of lifts in each group is 1-3 times, and other items can be -5 times. Medium weight bearing: One group can lift 5-10 times. It can make the muscles thicker, improve strength and speed, improve nervous system functions, and improve endurance. Small and medium weight bearing: One group can lift 10-15 times. It can lift muscle strength, increase speed and endurance, and it is not obvious for muscle volume. Small weight bearing: A group can lift weights of 1,520-30 times, or more than 30 times. This is a method to improve muscle endurance. It can increase the content of muscle capillaries and thread pulls, but the strength and speed are not significantly improved. ② Number of training times: Weightlifters practice continuously from six times to nine times per week to 11 times to 12 times to 13 times. Non-weight lifting special exercises three times a week (training once every other day) are more effective, at least not less than 2 times, or you can focus on training when squeezing corpses every day (select 2-3 times as the focus for cycle arrangements for a period of time). ③ The speed of practice; use slow speed to practice, the effect is also good; use fast to make strength progress slowly. Use medium, fast and speed to make strength increase the fastest. If you want to develop and explode The force should be completed at the fastest speed.

　　　3. Be focused on targeting and closely combined with special items

　　A should target the key forces to improve performance (such as weightlifting, leg strength in track and field, waist and abdomen of badminton);

　　B should target weak and bad; 　C should target the parts that are prone to injury in this event (waist, knee, shoulders and ankles, wrists, etc.);

　D should closely combine with special items; choose appropriate training methods, and some can even imitate the partial decomposition movements of the special items to practice. (For example, weightlifters who have poor leg strength should focus on practicing leg strength; weightlifters who cannot lift barbells should practice turning to improve their clean and clean performance. Weightlifters and wrestlers should improve their waists Strength requires different requirements. Skilled athletes cannot fully use the methods of weightlifters to improve their upper arm pushing ability... But what we need to focus on is that all events should pay attention to the training of waist and back strength (even for athletes playing chess).

　　4. When engaging in strength training, you must pay attention to the quality of training and often conduct extreme training (it includes the number of limits and the intensity).

　　(4) Engaging in strength training is difficult and very impatient, but in order to improve the level of sports skills and achievements faster, it is very necessary to bring glory to the province and the country. At the same time, as long as we are willing to work hard, pay attention to the methods, and persevere, we can quickly see results and taste sweetness.