How to do the restorative training of football?

The method is as follows:

The first stage starts with the warm-up of each training.

It mainly consists of the following contents: combing and awakening muscle and soft tissue, trunk strength training, dynamic stretching, action integration and nerve activation.

In the second stage, the trunk strength training part-the core area is activated.

The activation of core area mainly involves the activation of muscles of buttocks, core and shoulders, and the activation of buttocks. Elastic belt can also be used for posture training-single leg external rotation (hip external rotation).

In the third stage, we will continue to develop the trunk strength training part-core area activation (shoulder activation)

In the fourth stage, dynamic stretching (dynamic stretching) is started.

Students who have participated in coaching training organized by China Football Association should have been exposed to dynamic stretching and static stretching. In the warm-up stage, we use dynamic stretching more, while in the relaxation and finishing stage, we use static stretching.

The fifth stage begins the action integration training part.

In the sixth stage, the part of nerve activation training begins.

Nerve activation, also known as psychological activation, is the fourth category in action preparation except hip activation, dynamic stretching and action integration, which strengthens the excitement of nervous system and thus improves the overall efficiency of training courses.

Nerve activation can be divided into in-situ activation, vertical activation, horizontal activation and rotational activation.

1. Warm-up without the ball (15 minutes)

1. Dynamic marching exercise -5 minutes

2. Speed &; Agility -5 minutes

3. Strength (Core) -5 minutes

2. Coordinated training with the ball (15min)

1. Dribble and turn-10 times

2. 1V 1 fake action-10 times

3. Dribble over the pile-10 times

3. Pass and catch training (15min)

1. Two feet short pass -5 minutes

2. Short pass in motion -5 minutes