In football there are both special exercises and general developmental ones.

Football training plays a key role in success.
In order to show a good game, it is important to develop your physical fitness and professional skills. During training, football players practice both general strengthening exercises and special exercises.

Warm up. As in any sport, warming up is important for an athlete. It is important to warm up the muscles and prepare them for further exercise. Jogging and stretching elements are used as a warm-up.

Stretching is needed for muscles, to relax them. It is important that the athlete does not injure himself as a result of the game. And this is possible if a football player gives himself a head start without warming up. The first game will not be as difficult for him as the second. If you are not prepared, all your muscles will ache. Here every step will be painful. Warm-up takes approximately 25 minutes. Outdoors in good weather. So, what do we do in the warm-up?

Warm-up

Every football team training session should begin with a good warm-up. This will allow players to warm up well and prepare their bodies for more severe physical activity. As a rule, warm-up takes 15-20 minutes. During this time, players must complete:

• light jogging across the field;
• various running exercises, which include running with hip lifts, shin sweeps, side steps, and so on;
• stretching for all muscle groups.

Moreover, stretching should also be taken very seriously. This is an excellent prevention of various injuries and high-quality warming up of the muscles before subsequent exercises.

There are so many coaches in football, so many opinions, BUT there is only one truth

The educational and training process for children and youth is full of little things and details, which, in turn, play a dominant role in the skill of a football player at an older age. All trainers use the same tools, but in different ways, which makes the difference in the class.

Whoever is closest to the truth produces the most popular and best football players. If we ask an ordinary man and a professional chef to prepare a dish, giving them exactly the same products in equal quantities, then, undoubtedly, the cook will come out with a much tastier and richer taste.

Little things will play the main role: in some places there will be less salt, literally by milligrams, in others it will take longer to fry, literally by seconds, different proportions of products, literally by grams. These invisible nuances will help the cook be better. He will know more precisely what to do, how to do it and when to do it.

In our case, the success of the technique and its exercises is answered by the same questions, with the exception of one.

The level of playing condition of a football player and the entire success of any technique are directly related to three questions - What to do? How much to do? How to do? The purpose of any exercise should be based on these questions.

Thanks to the correct goal setting, the coach will squeeze efficiency out of the exercise that will not be available to others. Accordingly, it is his students who will progress faster !

In this regard, we end up with a completely different result than European schools. Our guy either did something completely different from what he should have done, or worked insignificantly, or did the necessary exercises and a lot, but incorrectly. There are no other reasons and there cannot be!

Working with the ball

Any football training before practicing tactical actions includes intensive work with the ball. Yes, these are the same type of exercises from training to training, but in this way the automaticity of the players’ actions is honed. They should handle the ball mechanically, without concentrating their attention on it. The attention should be focused on the game situation, on the placement of one’s own and other players’ players, and on the analysis of one’s actions.

So let's look at the most popular ball exercises that most coaches use.

Square

Perhaps one of the most common and effective exercises, which is also loved by players. It contains an element of play, so everyone welcomes it.

The essence of the square is that a small square area of ​​the field is allocated, along the perimeter of which the players are placed. Inside the formed square there are several players whose goal is to take the ball away from the players on the perimeter, who must constantly pass the ball. The number of players in this exercise is not limited.

This is a kind of football version of catching, but instead of players you need to catch the ball. When the introducing player takes the ball, he stands on the perimeter, and the player on whose pass the ball was taken stands inside the square. To complicate the task, the coach can introduce additional rules. For example, for a certain number of passes not intercepted, players inside the square remain in a penalty loop. At the same time, the coach can also limit the number of touches. The most difficult level is one touch. That is, the players on the perimeter have only one touch, in which they must combine receiving the ball and passing it.

Holding the ball

For this exercise you will also need a small area of ​​the field, which is best demarcated with chips. Players are divided into two equal teams and have the right to move freely within the designated area. The goal of each team is to maintain control of the ball for as long as possible. When the ball is recovered, it comes under the control of the other team, which must also try to keep it for as long as possible. The coach can also limit the number of times each player touches the ball or make the process more difficult in any other way.

In essence, this is the same square, only now the fight for the ball is fought by an equal number of players and team thinking is practiced. In the square, the introducers play for themselves, trying to get into the perimeter. There is more emphasis on teamwork and passing accuracy.

Football with different tasks

Reduced squads are created from the team so that players can practice in groups of 6x6, 7x7, and so on. This kind of soccer team training requires small goals and chips. It is demarcated by small fields with two small gates. The players' task is to show team football and score as many goals as possible to the opponent. That is, the difficulty lies in the reduced dimensions of the playing area and the reduced goal area. As a rule, goalkeepers are not used in this format of the game. They go off to train individually according to their specialized program.

Game in pairs

The principle of the game is the same as the exercise described above, only here teams are created with an even number of players. In this case, pairs are created in which players move together, holding hands. A great way to develop mutual understanding between players. In addition, it is also fun, so it is readily welcomed in any training.

Football boots

Outsole and studs

For your child's first lessons, sneakers with foam soles are enough. When he has more experience, he can take the boots. The choice of sole depends on the surface on which the game or training takes place.

Cleats without spikes are needed for training in the gym. TF or “centipedes” are worth taking for playing on a dry hard field or trampled grass, they have many studs that give more grip. Boots with 6-8 studs are usually chosen by goalkeepers and defenders.

There are also models in which the spikes are screwed on separately and, if necessary, replaced with new ones.

Boot material

Boots are made from different materials, but for the first lessons it is not necessary to buy leather boots; synthetic models with ventilation will be enough.

Insoles, lacing

Properly selected insoles take into account the anatomical features of the child’s foot. In this case, they help reduce the load on the joints and distribute it evenly across the foot, which improves the player’s speed. You can pick up insoles in the store or have them made to order.

The laces should secure the leg well and not come undone. Hidden or side lacing allows for better ball control. There are also boots without laces, for example, from Lotto and Adidas.

Advice

Because The child's feet are growing quickly, so shoes will have to be changed quite often. You can save on regular purchases and still buy branded boots if you choose them in discount stores. They differ little from the shoes in the new collection, and sometimes cost 50% less

To extend the life of your shoes, take proper care of them:

• After training, clean the soles of your boots from dirt with a brush or sponge. Do not use wire brushes.
• Wipe shoes made of synthetic material with a simple damp cloth; they do not require serious care.
• Do not dry your boots near the radiator; leave them to dry in a ventilated room.
• To care for leather shoes, use a special cream with protective and moisture-repellent properties.

Strength exercises

The soccer training plan also includes working in the gym. Today football players are developed comprehensively. A good athlete should always be in shape, so strength training is an essential part of the training process.

Here are some basic exercises that football players should do:

• bench press;
• various twists;
• raising your legs while resting on your elbows.

It is important to understand that the physical condition of each person is very individual. A personal trainer can identify weaknesses and suggest the right exercises to get your body into good physical shape. But, if you don’t have such a trainer, then here’s an excellent set of exercises that you can do on your own:

Checklist for goalkeeper (approximate prices in Moscow)

1. The cost of training (subscription) for a month is 5,500 rubles.
2. Football uniform - 2000 rubles.
3. Gaiters - 400 rubles.
4. Boots - 1000 rubles.
5. Goalkeeper gloves (2 pairs) - 1200 rubles.
6. Shields - 550 rubles.
7. Backpack - 1300 rubles.

Total costs:

• The minimum budget for equipment is 6,450 rubles.
• Monthly payment - payment for classes.
• Additional payment - entry fee for competitions.

How to do strength training at home?

We understand that not everyone has the opportunity to train with a team or even go to the gym. Moreover, the pandemic has made its own adjustments to our everyday sports life, so sometimes we have to conduct strength training at home. After all, you can always work with your weight. You can also easily organize a horizontal bar at home, purchase compact universal exercise machines or a set of weights.

Here's a good example of how you can practice yourself at home with next to nothing:

Strength exercises for legs

Yet when we talk about football training, the emphasis is always on the legs and their ability to withstand any load. To do this, you need to use strength exercises in the training process in order to subsequently calmly endure matches and training of any complexity.

Here are some of the best exercises in this category:

• running up the steps;
• simple uphill running;
• running and jumping on the sand;
• jumping with a ball;
• back to back pair squat.

And here are some more good exercises:

Square

A key exercise that everyone knows. In a limited space, several players control the ball, one or two take it away. Standard options: four against one or two, five against two. The one who took the ball changes with the one from whom it was taken. This is an important drill for ball handlers. Playing square develops several skills at once. Among them: passing game, speed of thinking, technique, peripheral vision, concentration. This is not a simulation of reality, a football match, the exercise serves to develop a set of skills. You can start playing square from the age of six.

Developing speed

Speed ​​is one of the most important quality indicators of any football player. Not everyone has this gift naturally, but it can be gradually developed through regular training. It is important to distinguish between three levels of speed that every football player should have:

• fast intelligence to make clear and instant decisions;
• starting speed;
• high running speed.

If players have problems with speed performance, then work on this is often carried out immediately after the warm-up. It is important that the player is fresh, so sometimes these players are taken away for personal speed training while others work with the ball.

There are many speed exercises and, again, this requires an individual approach to the problem. If we talk about universal ways to develop speed, then here are several good options for you:

Accessories

• Backpack, shoe bag, ball bag. With a backpack, it will be more convenient for your child to travel to training. It distributes the load evenly on the shoulders and this helps maintain correct posture.
• Baseball cap, hat, headband. It is easier for goalkeepers to keep track of the ball wearing a baseball cap on a sunny day. And for cold weather, the child will need gloves, a hat or headband.
• Knee pads, elbow pads. Protective equipment helps protect a young athlete from injury: shin guards are a mandatory element, everything else is optional.
• Wristband. Wristbands have several functions: they are convenient for wiping sweat from the face, they provide additional support in the wrist joint and maintain temperature.
• Towel. After training, your child will need a towel. The main thing is that it absorbs moisture well and does not take up much space.
• Bottle for water. Reusable bottles come in different sizes; there are small containers of 250 ml. A child should choose a bottle depending on his age and needs.
• Soccer ball pump. To inflate the ball, you can choose an electric or manual pump. The first option is convenient if there is an outlet nearby, manual - in any other conditions. Hand pumps are sold separately or together with needles and attachments.

Game practice

The training ends with sparring. At this stage, various tactical preparations of coaches are worked out, and players hone their play in certain positions. Of course, football players study all the theory in advance in special classes. There, specific game plans for the upcoming games are discussed, and the actions of the opponents are analyzed. Plus, you also analyze your game and identify specific errors.

Is the training program different for girls?

Contrary to the opinion of the majority, girls and women play football no worse than the stronger sex. There are even special clubs and schools for girls, where they learn this exciting game. The main condition for female football players is the desire to play, good health and the necessary physical training.

Girls can play football just as well as boys.

The same requirements apply to girls as to boys:

• endurance;
• dexterity;
• speed of reaction;
• ability to make decisions on the fly.

If a young athlete meets all standards, she will become an excellent player, and will even be able to connect her career with football in the future.

Children's soccer training

As you understand, children's football training is very different in intensity and load from adults. Here it is also very important to take into account the age of young football players, their predisposition to physical activity and experience in playing football. We strongly recommend that you entrust children to experienced specialists, under whose supervision healthy and competent athletes will be formed.

Each coach develops his own program for training football players of different ages, so it is difficult to briefly say here about the large complex work. However, we would like to recommend one channel to parents where there are many useful training videos. In addition, its author competently explains what’s what and gives practical advice. These are the works of an experienced specialist who you can listen to.

Here is a link to playlists divided by different topics.

Football shin guards

Shin guards became part of football equipment only at the end of the 19th century - the first to wear them was an English football player in 1874. Then the additional protection only caused laughter among those around him, but in the end it saved the athlete from injury. Today, shin guards have become a mandatory element of equipment, since they protect the most important working “tool” of a football player - his legs.

According to the level of protection, shields are divided into:

• lungs;
• with ankle protection.

For beginner players, it is better to choose the second type in order to protect as much as possible from injuries.

Shields are made from:

• fiberglass;
• plastic;
• special rubber;
• polyurethane.

When choosing a material, you need to focus on the desired balance of strength/lightness. For example, polyurethane shields will be very reliable, but quite heavy, while rubber or plastic shields will be light, but not the most durable. The ideal option is fiberglass: it makes lightweight but very durable shields.

According to their structure, the shields are:

• solid;
• with any inserts (for example, “ventilation”);
• consisting of several plates.

Regarding this parameter, the model must be selected based on the comfort of a particular player. Some people prefer solid shields, while others feel better in light plate protection.

Advice

The cost of children's football pads varies from 500 to 2000 rubles. For a minimal amount you can find lightweight, usually plastic models without ankle and Achilles tendon protection.

When choosing shields, focus on the child’s playing position. The heaviest and most reliable are needed by defenders, the lightest by goalkeepers. For strikers and midfielders, shields of medium protection that do not hinder movement are suitable.

When choosing protective shields, focus not on the size of your clothing, but on the length of your lower leg, measuring it from the bottom of the kneecap to the foot and multiplying the result by 0.75. The resulting number is the optimal length of the shield.

Depending on the material from which the shields are made, their care will be different. For each specific model, recommendations from the manufacturer are developed, but there are also general points:

• The shields should be washed at least once a month to remove sweat and bacteria;
• dry thoroughly after each game;
• to get rid of the smell of sweat, dry shields can be sprinkled with baking soda;
• Check the shields regularly for damage and chips.

Coach of the UCSA Football Academy Vladimir O.