1 Look at getting a “good match form”. This means you can play the full game, usually 90 minutes, without getting too tired or losing your skills. Football is an ever-running game that requires a lot of energy, and your first bench should be running for 45 minutes without getting tired. There are several ways to do this:
- To work on endurance, run 2-3 miles (3-5 km) twice a week and take your time. Try to improve on it each week, working slowly until you can run five to five miles [8 to 9.5 km] for each race.
- Tamba clouds. These do not have to be full matches; 3v3 matches for an hour is a great way to get real-like endurance training.
- Exercise yourself in every workout. Training is what builds your endurance in the preparation for matches. When you train hard for fatigue, you find your body is used to doing less energy, which makes you more active later in the game.
- Try intermediate training. This is where you take turns running and running, often running twice as long and running without stopping to rest. This is a great way to practice the game while practicing on your own.
2 Increase your speed with short-term exercise. To improve your speed, work on sprints. Find the ผลบอลสด football field, start from the goal line, and sprint to midfield. From there, jog him to the other side. Repeat this step, then walk around the field to cool off. Do this for as long as possible until you are too tired to continue, or for 15 minutes.
- Running is limited by genetics, but the amount of time it takes for you to reach the maximum speed and your ability to keep running is determined by your training. The more you work, the faster you get.
3 Test your perfect body image. Some exercises are said to help all ages jump on donkeys, carts, and lungs. Do all these exercises 2-3 times in the field and you will greatly improve your leg and abdominal strength. As you do so, be careful not to injure your hands, shoulders, knees, and ankles.
- When doing a donkey jump, start from the squat area and jump as high as you can, rest for a few seconds, then repeat.
- When doing the lungs, start to stand, step forward as far as you can with one leg, then touch the floor with the knee of the leg that you have not stepped on. Next, place your weight on your foot, step forward with the other foot, and touch the floor with one knee. Keep doing this for the entire length of the football field.
- To build bridges, you will need friends. Ask him out well if he is no longer absorbed in the connection. You should be in front of him holding the ground only with your hands. You should both walk at the same time (you with your hands and your partner with your feet) to the center of the field. Change locations in the middle of the field.
4 Exercise your moderate muscles, not just your legs. Just because you can’t use your hands doesn’t mean you shouldn’t use your hands. Having a lot of energy throughout your body means you will be able to fight free balls, resist attacks by defenders, and get closer to the players with the ball to get to the top position. While you don’t want to be The Incredible Hulk, lightweight toning is important for older players. Light weight training is good for football players in any position. Work on the following muscle groups three to five times a week:
- Chest and back: These muscles are important for staying strong on the ball and in the air. Do 100 push-ups a day and do as many pull-ups as you can, fully in 3 sets.
- Hands: Basic bicep curls, dips, diamond push-ups (hands holding the bottom of the chest), and pull-ups are great ways to work out your core without going to the gym.
- Abdominal and core muscles: essential for all positions. Your core is how you move the energy from your center to your lower body, which is essential for strong turns, large shots, powerful heads, and ball handling. Crunches and plank poses are an important part of your workout routine. Do it every day until you are too tired to move on.