2. Turn-back Run+Frog Leap (four groups in each group)

3. Pass and catch the ball in the middle distance

4, bullfighting (not too long, the body temperature drops faster)

5. The specific scheme of group confrontation is as follows: it is best to practice strength exercises in the morning, increase the strength of upper limbs with dumbbells, increase the strength of waist and abdomen muscles with sit-ups, and increase the strength of lower limbs with variable speed running. Strength training: lifting dumbbells (at least 20 times a day, doing everything), clenching fists for 20 times is mainly aimed at the muscles of the upper body, and the lower body will involve physical training: half-court reverse running (at least 3 groups a day, there is no place to contact at home or elsewhere, and the length should be appropriately increased. Don't practice long-distance running, because what you do on the court is always running backwards, which will be more useful for practice. ) ball sense training: first of all, shoot the ball (No.3 ball is the best, and the ball can bounce 10, which is already an amateur level. If you want to improve, you can tie two pairs of socks together and bounce. If that's all right, you can. Many poor children in Brazil practice without the ball like this, and you can see the effect. I can only control the ball four times at most. After that, I can practice the 20-meter fixed point and look for the target 20 meters away to ensure 60% hit rate. Recipe: don't drink carbonated drinks and alcohol (which is very unfavorable to the body's reserve), eat more pasta and eat less (the starch content of rice is too high), and don't eat high fat and high fat. It's convenient to keep fit (take Luo Fei as a counterexample) as long as you are familiar with two things: (1) You can play with a small ball: the continuous action of dribbling with two legs, such as nature, bouncing with a small ball, stepping on the ball in disguise, and bouncing the ball again (you should think more about your own tricks, be familiar with your own kicking methods and kick out your own style). (2) The more laps, the better. The playground track is always round, which can be combined with training, which is very helpful. Good stopping, passing and shooting are the most basic things in playing football. It depends on long-term training. Playing football every day will naturally improve. Then, your physical strength and foot strength should be good. This requires you to run and exercise your physical strength and foot strength, that is, kick hard at the concrete wall every time. This will definitely get stronger because I've been training like this since junior high school, and then I can play games only after I exercise almost. That's all that matters. The game mentioned here is not a few kicks, but 22 kicks, which has improved your football training plan qualitatively-the training method of basic technology class 1: intercept the ball with your right toe, and then push the ball forward with the outside instep of your left foot; Then, intercept the ball back with the medial instep of the left foot and practice repeatedly. Lesson 2: Push the ball under your body with your right foot, and then push it out with the instep of your left foot. Say it again. Lesson 3: The ball rolled to its left. Stop with the outside of the instep of your right foot. (At this time, the position of the support leg is equivalent to the back of the ball. ) When the right foot spikes the ball, the body also moves in the direction in which the ball moves. Then push the ball out with the inside of the right instep, and then buckle it back with the outside of the right instep. Repeat the exercise. Lesson 4: Making the ball and the body move in a snake shape is the basic moving method. Lesson 5: Push the ball under your body from the inside of your right toe, and then push it out with the outside of your right toe; Buckle the kicked ball on the outside of the instep of the right foot, move your body to the side where the ball moves together, and then push the ball out with the inside of your right foot. Lesson 6: Put the outside of the right foot in front of the ball and stop the ball (at this time, the support foot is behind the ball). Turn 180 degrees around your right foot, and then push forward with the outside of your right foot. Lesson 7: Put the inside of your right foot in front of the ball rolling to the right and stop the ball. Then push the ball out with the inside of the back of your right foot, which can change the direction of progress. Lesson 8: Run back and forth. This set of exercises is a basic exercise. Lesson 9: Pull the ball back to your body with the toe of your left foot, then push the ball out with the outside of your right foot, and then pull the ball back to your body with the toe of your right foot. Continue to repeat the above exercises. Lesson 10: Right toe spike, turn your body 90 degrees around your left foot, then push the ball forward and kick it out with the inner back of your left foot. Football training method-The significance of youth football training method is that the team can accurately transfer the air ball or shoot to end an attack. Heading often plays an important role in defense. The tactics of breaking through strict defense are constantly developing, and one of its important tactics is a powerful flank attack. In order to master the header skillfully, it is necessary to analyze the local environment at that time, including correctly estimating the power and intensity in the air, so as to take corresponding actions. In addition, it is necessary to overcome many athletes' timidity about heading as soon as possible. Because of its important tactical significance, heading is indispensable for both children in the enlightenment stage and senior athletes who have been trained in stereotypes. One-on-one competition is necessary, not only on the ground but also in the air, which often plays a decisive role. To develop the strength of football players, we must focus on developing the speed strength of legs and waist and abdomen on the basis of developing the whole body strength. You can use all kinds of running, jumping, push-ups, sit-ups and so on when practicing. Use equipment, such as kicking and throwing solid balls, lifting barbells, barbells, etc. ; And the combination of kicking, shooting and heading. (1) Examples of practice methods 1? Exercises to develop the strength of neck and upper limbs (1) Hold the head with both hands and give resistance when the neck rotates. (2) handstand. (3) Two people stand apart, their legs are opposite to each other, their hands hold each other's shoulders tightly, a ball is sandwiched between their foreheads, and they hold each other tightly. (4) Push-ups pull-ups, arm flexion and extension and push-ups jump sideways. (5) throw a solid ball, football or throw a solid ball with both hands. (6) "cart". (7) Dumbbell and barbell exercises. 2? Exercises to develop abdominal and back strength (1) Sit-ups, sit-ups to lift legs, and sit-ups to bend quickly. (2) Lie on your side and bend on your stomach. (3) Lie on your back, with the solid ball between your feet off the ground 15 ~ 20cm, and draw a circle around your waist. (4) Shoulder barbells for bending and turning to grab mechanical bells. (5) Jump in the air and insert the ball into the abdomen. (6) Jump up several times with a solid ball between your feet, then jump up and throw the ball to the opposite partner. (7) Jump vertically with the ball between your feet for 2-3 times, then throw it forward, immediately jump over the squatting person, and then chase the ball and shoot. (8) Take off vertically with the ball between your feet for 2-3 times, then throw it forward (or backward) to catch up with the shot. 3? Develop lower limb strength exercises (1) and various jumping exercises. ① Standing long jump, multi-stage jump, frog jump and step jump. (2) shoulder barbell or holding dumbbell jump up continuously. ③ High jump practice with one leg or both legs taking off. (4) continuous forward and leg jumping. (5) Two people hug each other with one leg and jump continuously in the same place. Then switch legs. ⑥ Put your legs together and then jump over the ball. ⑦ Put a solid ball between your feet with your hands akimbo. After jumping three times in the same place, jump up and turn 90 in the air. ⑧ After jumping three times in situ with a solid ball in both hands, jump over the crouching person. Pet-name ruby squatting posture constantly jump to one side to head the ball. ? (3) One person lifts his legs on his back, the other helps his feet, and bends and stretches on his back. (4) Practice kicking a light solid ball with various components. (5) Long-distance passing and shooting practice. 4? Exercises to develop the whole body strength ① Quick clean and jerk of light barbell. ② Tug-of-war exercises. (3) Two people stand side by side in pairs, jump in place several times, jump in the air at the same time, and collide with each other with their chests and shoulders. ④ Sit in the supine position and practice with dumbbells. (5) two people don't fall on the ground. ⑥ Two people grab the ball. ⑦ Jump up and head the ball thrown by the opponent. 5? Heading the goal, the second goal. A throws a lob and shoots. /kloc-exchange with b after 0/0 times. More goals than who? Action points: hold the ball with your forehead. Chin leans towards the chest and neck is hard. Keep your eyes open. The whole body should be stretched into an arch. Description: Heading can be divided into two types: rotating upper body heading and direct joint ball. The former is more powerful. Most of the top passes are to turn the upper body when shooting. When practicing heading, we should also consider how to confuse the goalkeeper through fake actions, and attach importance to basic skills, learn from others and create a unique style. 6? The shooting process of overhead hollow ball is the same as above. B hold the goal and throw a high ball at it. Heading shot. Difficult action: A runs and shoots the header. 7? Top pass shot, two goalkeepers and two attackers. One attacker throws or kicks a cross ball and the other shoots. /kloc-after 0/0 times, the two exchanged. /kloc-after 0/0 times, the offensive and defensive sides are exchanged. More than any other group. Difficult movements: throwing or kicking the cross ball is more violent; The shooter rushed to catch the cross and headed the ferry. 8? Team work-header. C defends B. A throws the ball to B and runs to the position. B passes the ball to a with his head. After catching and dribbling, A throws the high ball to B. Finally, A crosses from the side and B passes and shoots. After five shots, A and B are exchanged. Five more shots, and the offensive and defensive sides will switch. Difficult to move: A's pass is more violent and the distance is increased. B ran to catch the ball. 9? Take off in place, head, shoot C and D, and keep the goal. A stands by the door and throws an arc high ball (that is, "throwing the ball up") to B. The ball falls above B and B shoots from above. The rest is the same as the above practice method of stretching the body into an arch. (1) After the high jump, take off and land. After taking off, push the ball in the opponent's hand with your abdomen, and you must land at the original take-off point. (2) The opponent holds the ball obliquely, and the practitioner lifts the bow with his forehead. (3) Throw the high ball, jump up and catch the ball, stretch your body into an arch, head the ball down to the goal line with your forehead, and then land at the original take-off point. 10? Run-up, take-off and header shooting are the same as above. A throws the ball in front of B, B rushes to the ball, jumps on one leg, stretches into an arch, and shoots the header. Be sure to take off on one leg in time. Difficult moves: C defends B and takes B to take off, but don't interfere with B 1 1 at first? Jump in the same place and shoot Ding Bing across the ball to keep the target. Throw or kick a cross ball. B jump in place, turn around and head the ball. The rest process is the same as above. Technical action focus: take off in time, stretch your body into an arch, and then head the ball. If you head sideways, your upper body should head sideways. A Go through a violent intersection. B Go forward two or three steps and pass the ball. 12? Run-up, take-off, top pass, shot, goal. C defends B, B runs to the cross pass and takes off with one foot (if the cross pass comes from the right, take off with the left foot). And vice versa), turn around and turn your upper body and pat it with your forehead. C and B jump together, press B, but don't disturb B at first. The rest process is the same as above. Note: In addition to practice, you should also practice the twisting action when jumping to one side to head the ball repeatedly in the preparation activities. 13? Team work-header. C defends B. As the organizer, A throws or kicks a high ball at B, and then runs to the right position. B jumps up, returns the ball to A..A dribbles the ball and then passes the high ball to B. A moves in front of the door in a semicircle so that he can cross two crosses, and B can also shoot from two top crosses. The rest process is the same as above. Difficult action: C tries to interfere with the defense with the header. His defense can also touch armor. 14? Avant-garde+two forwards: two guards, or avant-garde+three forwards: the position of three guards and the process of difficult movements are the same as above, and the avant-garde cross should be light and heavy. 15? Pass the long empty ball and then cross it. The forward provides the long empty ball to three forwards. Avant-garde B gets rid of the back pass to the striker and passes it back to avant-garde A, and then gets rid of it and runs to the flank cross. Three strikers grabbed the cross and shot. The goalkeeper passed the ball back to the striker. Difficult moves: The defender defends carefully. If the pass to avant-garde B is controlled by the defender, the striker and defender switch places. But the two avantgarde still didn't move. 16? Three foursomes plus an avant-garde practiced aerial ball and heading between two doors, and the avant-garde passed the long aerial ball from one door to another and passed it to four forwards. The two goals are guarded by a neutral goalkeeper. Every time the avant-garde passes the empty ball, one striker passes the ball with his head to the next striker, who then passes the ball back to the avant-garde. Every attack ends with a cross shot. Compared with 10 attack, which group scored the most goals? Note: any air ball that doesn't need head pass should be returned to the avant-garde immediately. Difficult movements: Group A and Group B defend in front of two doors respectively. Group c attacked group a in the above way. Group a attacks group b, which in turn attacks group C. 17? 3: 3+2 Move Group A and Group B, with three people in each group, and the other two will sometimes reinforce the side with the ball. The attacker practiced the air ball and header between the two doors until the ball was snatched by the other side. Which group has the most headers in a fixed time? Difficult to move: (1) Only one person will sometimes reinforce the attacker; (2) The number of offensive and defensive sides is equal. Note: The focus of all the above group attack exercises is always the air ball, header and header shot. 18? The process of diving and heading is the same as Exercise 2 and Exercise 3. Think about it carefully: what should the body do when diving? When landing, your body should be relaxed and elastic, and your arms should be bent to support the ground. (2) Exercise notes (1) Pay attention to safety. Do warm-up activities before practice, concentrate during practice, and relax muscles after practice. When practicing under heavy load, we should master the correct methods and essentials, strengthen protection and prevent injury accidents. (2) When increasing speed and explosive power, speed and intensity must be required, and the number of exercises in each group should not be too many, while the interval between each group should be longer; When increasing weight strength and strength endurance, the number and frequency of exercise groups can be more, and the interval between each group is shorter. (3) Strength exercises should be carried out alternately according to various parts of the body (upper limbs, lower limbs, waist and abdomen), otherwise it is easy to cause local overload. Bouncing balls or relaxing running exercises should be arranged in the middle of each group of exercises. (4) Strength and quality increase rapidly, but fade quickly after stopping training. To maintain and develop strength quality, we should pay attention to handling the relationship between regularity and interval. Generally speaking, strength exercises are not less than twice a week. (5) Strength exercises are generally placed at the end of the basic part of a class. When several kinds of strength should be practiced, the order should be speed strength, secondary weight strength and strength endurance. ☆ Kick hard into the restricted area from the corner kick area. ☆ Kick the ball vigorously to the partner standing near the center line of the restricted area. ☆ Kick the high ball to the partner in the middle circle on the restricted area line. ☆ Playing football. ☆ When two people play a ball, the difference is about 15m. Put a low bar in the middle and ask the kicked ball to pass the bar. ☆ Kick on the marked wall. ★ Kick off practice. ☆ Kick hard into the restricted area from the corner kick area. ☆ Kick the ball vigorously to the partner standing near the center line of the restricted area. ☆ Kick the high ball to the partner in the middle circle on the restricted area line. ☆ The players facing each other are divided into two groups, about15m apart, and stand in zigzag. The first person in each group began to play football while running. After kicking the ball, run to the opponent's tail and cycle in turn. ★ Kick the ball in the interval: a group of three people, with a distance of 5 meters in each group, and the catcher will kick the ball in the interval. Cycle in turn. ★ Kick the ball from all directions. ☆ Players stand in a line in the penalty area and kick the ball to the goalkeeper in turn. The goalkeeper catches the ball and throws the ground ball, and the players kick the ball in turn. ☆ Players kick the ground ball outside the restricted area, and the players kick the ball and shoot in turn. ☆ In pairs, A passes the ball to the middle and B circulates in turn. ★ Kick the ball on the front and practice on the back. ☆ Running to kick the ball: in pairs, the distance is about15m. A kicks the ball to B, and B runs to catch the ball and kicks it back to A, and returns to its original position. After A receives the ball, he kicks it to the other side of B, and B runs to catch it and kick it back to A as before, and so on. ☆ Kick the ball backwards: A pair of people, about 8 meters apart, A runs backwards, B kicks the ball to A and continues to run forward. A kicks back to B, keeps running backwards, and so on.