IndexIntroductionTraining required for a football playerAerobic trainingStrength trainingFlexibilityIntroductionFootball is typically a 90 minute match, consisting of 2 halves, 45 minutes each with many shorter adaptations than game played in schools and in free time such as the Goro Cup and five-a-side football. Football is a high-intensity sport and exercise that involves both aerobic and anaerobic fitness. Calcium uses two types of energy systems, the alactacid system and mainly the aerobic system, as well as the lactic acid system. The Alactacid system is used in short, sharp sprints in football, explosive bursts on and off the ball. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an original essay Energy is supplied for the first two seconds by ATP in the muscles and then up to about 15 seconds, the ATP/PC system is used. The lactic acid system is used to get up and down the field quickly on both defense and offense during periods of non-stop play that require intense running for 2-3 minutes. The aerobic system is then used for continuous jogging and movement for long periods of time to reposition during the game. It would seem reasonable to think that all 3 of these systems will be used consistently by all eleven players on the pitch, however, this is not the case. For different players on the field, the amount of use of these systems can be completely different. For a midfielder, the aerobic system will be used for long periods of the match, so glycogen stores must be higher and the athlete must have a good aerobic capacity. For forwards and wingers, the lactic acid system will be used more for those short, sharp bursts during the match, and wingers will also need a strong lactic acid system to get up and down the wing to both defend and attack. Defenders and goalies will use it drastically less of the 3 systems with goalies occasionally needing short sharp bursts and defenders generally running and walking until a sharp burst is needed to defend a player from scoring. Offensive players will have much higher run percentages, these bursts are based on the ATP-PC system. Midfielders will do higher percentages of jogging but for prolonged periods and therefore will rely on the aerobic system for much of the match. Training required for a football player A football player must be in top physical shape and continue to try to improve individual performance, while also taking care of the body. Continuous use and development of necessary soccer skills improves important soccer skills such as agility to distinguish elite athletes from average players. Specificity – Sport-specific, position-specific, and skill-specific training must be used to improve an athlete's performance. performance. Luckily football has a specific training range and depth to achieve the desired result from training. Reversibility – An athlete can lose ability due to inactivity, this is called reversibility. Adaptations made following training are only maintained if training continues at the levels needed to improve. If an athlete stops soccer training due to injury, this can cause reversibility. This leads to warm-up and cool-down. Warm-up and cool-down – Warm-up and cool-down are very important to keep an athlete on the football field and not waste timevaluable for improvement. Warming up is very popular in football as it allows players to prepare physically and mentally and a good warm-up reduces injuries and can increase performance on the pitch. Football warm-ups are usually used to stimulate circulation and blood pumping in the body, including sport-specific exercises and movements such as a minigame or passing the ball in line. Flexibility is also part of the warm-up with static stretching and also stretching while running in a line towards a cone and then running back. Recovery time can aid in injury recovery and prevention. It generally involves low-intensity activity to help your heart rate return to your resting heart rate. Training thresholds – is the level of intensity necessary to stress the body enough to cause an adaptation or improvement in performance and are very important for improving a footballer's performance. Insufficient intensity in training will cause the player to plateau, while excessive intensity will cause the athlete to fatigue. The aerobic threshold, the point at which anaerobic energy pathways begin to function, is thought to be approximately 65% ​​of your maximum heart rate. This is approximately 40 beats below your anaerobic threshold. Maximum oxygen consumption, better known as VO2 max, is one of the most appreciated indices by endurance athletes. VO2 Max refers to the amount of oxygen your body can consume during a maximal effort. This is measured in liters per minute per kilogram of body weight. The air we breathe contains a certain amount of oxygen. Obviously, the higher the Vo2, the more air is available and potentially the higher your player's stamina and work rate will be. Training thresholds should be optimized and modified over the course of the season, continually increasing intensity at a slow pace as players become fitter throughout the season to develop these players' fitness, which is key to improving performance. performance of a single player. Variety: There are many varieties in football, and it is important to apply these different skills to improve multiple areas of the game and mix them up to ensure the player or team does not get bored. The variety of drill examples include: dribbling in tight spaces and body and ball control. A multitude of matches 1 vs 1 attacker vs defender, 2 vs 2 and so on. Passing and kicking techniques and specific exercises. shooting drills, fast footwork, fitness, crossings and headers. Progressive Overload – Progressive overload allows athletes to continuously improve throughout the training season. You need to apply some overhead to improve performance. A coach must adapt drills to continually improve performance through modifications and adaptations to specific soccer drills. There is a fine balance that an athlete must have between training and preparation for a football match and recovery. Coaches and athletes need to understand that there are various types of training specifically designed to develop aerobic capacity, strength and flexibility. Peak performance can be achieved in football with a combination of these things and recovery. Aerobic Training The two most common soccer training methods used to develop aerobic capacity are interval, Fartlek, and circuit training. Interval training: division of training into sets and repetitions is used. For track athletes, especially sprinters, this type of training can be transferred to a soccer player who wants to run morefast or increase resistance. A soccer player can already perform high-intensity shuttles separated by short recoveries to improve speed endurance. This may also have the added benefit of boosting your aerobic system because numerous studies have shown that the best way to increase your VO2max (an index of aerobic capacity) is to train at an intensity close to or above your VO2max. Keeping the demands of the sport in mind, the coach should carefully consider and balance each of the three key aspects of the session: intensity, duration and recovery. Each of these can combine to figure out which energy system is used to provide the majority of the energy to the muscles used during the session. Sprinting fast is just one aspect of football and a session dedicated to the ability to repeat sprints in quick succession may also be necessary. This will require a different type of interval session because the player is working on the recovery aspect. Here the player should stop recovery between bursts so that the work is repeated before the HEPs (high energy phosphates) completely return to resting levels. This activity requires a greater contribution from glycolysis, a different energy pathway that breaks down carbohydrates, producing ATP very quickly. A series of such sessions could improve not only lactate tolerance but also the time it takes to replenish HEP stores, both of which should improve calcium fitness. Fartlek training - Another type of session can work on both of these aspects as well as the oxidative system. Although not a structured interval session broken down into reps and sets like those already described, the "fartlek", mixing fast work with slow work, can be of immense benefit to those who participate in field sports. The session should not only include running, but also jogging and walking to suit the demands of the sport. After all, no footballer really runs for the entire 90 minutes of a match: the pace varies. Likewise, the direction of work should not always be direct. This may be important for the runner who has to cover the ground as fast as possible in one direction, but the player of the game has to go forward, backward and side to side. When starting fartlek training you need to think about your session goals before you reach exhaustion and make sure the session is specific to the needs of your sport in terms of intensity, duration and volume. You also need to carefully consider the mode and duration of recovery. Circuit Training: Circuit training is a great way to build strength and endurance. Circuit training uses a group of strength exercises (usually six to ten or more) that are completed sequentially (one exercise after another). Each exercise is performed for a specific number of repetitions or a prescribed amount of time before moving on to the next exercise. The exercises within each circuit are separated by short timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session can vary from two to six depending on the training level (beginner, intermediate or advanced), the training period (preparation or competition) and the primary training objective (you could develop total work capacity, increased power or commitment to "active rest", for example.) Strength training In football, lower body strength is needed for kicking, jumping, tackling, twisting and turning and also constitutes the basis for explosive velocity. The strength of.