Football training methods - youth football training methods
The significance of heading the ball is that when working together as a team, the ball can be accurately passed in the air or used to shoot, to end an attack. Heading the ball often also plays a decisive role in defense. Tactics for breaking tight defenses are constantly developing, and one of its important tactics is a powerful flank attack.
In order to master heading the ball proficiently, you must analyze the local environment at the time during practice, including being able to correctly estimate the strong and weak conditions and intensity in the air, so as to take corresponding actions. In addition, the timidity of many athletes about heading the ball must be overcome as early as possible.
Because heading the ball has important tactical significance, it must be indispensable in every training, whether it is a child in the early stage or a mature athlete. It must be fought one on one, 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 the legs, waist and abdomen on the basis of developing the strength of the whole body. During practice, you can use bare hands to run, jump, push-ups, sit-ups, etc.; use equipment, such as kicking and throwing medicine balls, lifting bells and barbells, etc.; and vigorously kicking the ball, shooting, and pushing. Ball... and other exercises combined with the ball.
Strength training for various parts of youth football
(1) Examples of practice methods
1? Exercises to develop neck and upper limb strength
(1) Hold your head with both hands to provide resistance when the neck rotates.
(2) Stand on head and hands.
(3) The two people stand facing each other with their legs separated to the left and right, holding each other's shoulders with both hands, holding a ball between their foreheads, and pushing against each other.
(4) Push-ups and pull-ups, arms flexion and extension and push-ups to move to the side.
(5) Throw a solid ball with both hands, or use a solid ball to throw a throw-in.
(6) "Push the trolley".
(7) Dumbbell and barbell exercises.
2? Exercises to develop abdominal and back strength
(1) Sit-ups, lie on your back and raise your legs, lie on your back and bend your body quickly.
(2) Lie on your side and do lateral flexion, and lie on your stomach and do back flexion.
(3) Lie on your back, hold a solid ball between your feet 15 to 20 cm above the ground, and draw a circle with your waist as the center.
(4) Carrying a barbell on your shoulders to perform forward bends and body rotations to snatch and lift the bell.
(5) Jump up, turn in the air and press your abdomen to head the ball hard.
(6) Hold the solid ball between your feet and jump upward several times in a row, then jump up and throw the ball to your opponent.
(7) Jump vertically 2 to 3 times with the ball between your feet, then throw it forward, immediately jump over the squatting person, and then chase the ball and shoot.
(8) Jump vertically 2 to 3 times with the ball between your feet, then throw it forward (or backward) and upward, then catch up and shoot.
3? Develop lower limb strength exercises
(1) Various jumping exercises.
① Standing long jump, multi-level jump, frog jump and step jump.
② Jump upward continuously with a barbell on your shoulders or dumbbells in your hands.
③ High jump practice using one leg or two legs.
④ Continuously jump forward with legs together.
⑤The two people hug each other's legs and jump up continuously on the spot. Then switch legs.
⑥ Put your legs together, and then jump forward, backward, left, and right over the ball.
⑦ Hold a medicine ball between your feet, put your hands on your hips, jump on the spot three times, then jump up and turn 90° in the air.
⑧Hold the solid ball in both hands and jump three times on the spot, then jump over the crouching person.
⑨The two people squatted and jumped to one side to head the ball continuously. ?
(3) One person lies on his back and raises his legs, while the other person holds his feet. The person lying on his back does flexion and extension exercises.
(4) Practice kicking lighter medicine balls with various parts.
(5) Long-distance passing and shooting practice.
4. Exercises to develop whole-body strength
①Quick clean and jerk with light barbell.
②Tug-of-war practice.
③The two people stand in pairs and sideways, jump lightly on the spot several times, and then jump up at the same time in the air to collide with each other with their chests and shoulders.
④Dumbbell exercises in sitting and prone positions.
⑤Two people wrestle without falling to the ground.
⑥Two people grab the ball.
⑦ Jump up and hit the ball thrown by the opponent hard.
Youth football technical training methods
5? Head shot
B is the gatekeeper. A throws the high ball and shoots from the top. After 10 times, swap with B. Who scores more goals? Key points: Head the ball with your forehead. The chin should be tilted toward the chest, and the neck should be tightened. Keep your eyes open. The whole body should be stretched into an arch shape.
Explanation: Heading the ball can be divided into two types: turning the upper body to head the ball and directly meeting and heading the ball. The former is more powerful. Most of the time the upper body is rotated when jumping up to cross the ball and shoot.
When practicing heading the ball, you should also think about how to confuse the goalkeeper through fake movements, pay attention to basic skills, learn from other people's strengths, and create a unique style.
6. A head-on aerial shot
The process is the same as above. B guards the goal and throws the ball high. A headed the ball and shot.
Difficult action: A heads the ball and shoots while running.
7? Top cross and shot
Two people guard the goal and two people attack. One person on the attacking team throws or kicks the cross, and the other person tops the cross and shoots. After 10 times, the two swapped.
After another 10 times, the offensive and defensive sides exchange. than which group scores more goals.
Difficult action: The cross ball is thrown or kicked more violently; the shooter rushes to meet the cross ball and shoots it.
8? Collective cooperation--cross--header shot
Ding guards the door. C defends B. A throws the ball to B and then runs into position. B passes the ball to A with his head. After A catches and dribbles the ball, he throws the lob to B. In the end, A made a pass from the wing, and B hit the ball and shot. After 5 shots, A and B exchanged. After another 5 shots, the offense and defense teams switch. More difficult action: A's pass is more violent and the distance is increased. B Ben meets the ball.
9? Jump and shoot the ball from the spot
C and D guard the gate. A stands by the door and throws a curved high ball (i.e. "up throw") to B. The ball lands on top of B. B then lifts the ball and shoots. The rest is the same as above.
BodyHow to practice stretching into an arch shape.
(1) After a high jump, land at the same starting point. After jumping up, use your abdomen to push the ball in the opponent's hand. It must land at the original starting point.
(2) The opponent raises the ball diagonally high, and the practitioner jumps up and arches the ball with his forehead.
(3) Self-throw the ball, jump up to meet the ball, stretch your body into an arch shape, head the ball towards the goal line with your forehead facing down, and then land at the original starting point.
10? Jumping up and shooting the ball
The process is the same as above. A throws the ball in front of B. B runs towards the ball, jumps on one leg, stretches his body into an arch shape, and shoots the ball with the top of his head. Be sure to take off on one leg in time.
More difficult action: C defends B and takes off with B. But don’t interfere with B in the beginning
11? Leap up on the spot and cross the ball for a shot
Bingding guards the gate. A throws or kicks a cross. B jumped up on the spot, turned around and headed the ball to shoot. The rest of the process is the same as above.
Key points of technical movements: Take off in time so that the body can be stretched into an arch shape and then head the ball. If you are heading the ball sideways, your upper body should be turned sideways to head the ball. A makes a more intense cross. B takes two or three steps forward to meet the ball from the top.
12? Run-up, jump, cross and shoot
Ding guards the door. C defends B. B runs towards the cross, takes off with one foot (if the cross comes from the right, jumps with the left foot. Vice versa), turns around and turns his upper body to head the ball with his forehead and shoot. C and B jump together to press B, but do not interfere with B at the beginning.
The rest of the process is the same as above.
Explanation: The turning movement when jumping up to head the ball to one side should be practiced repeatedly during daily preparation activities in addition to practice.
13? Collective cooperation--cross--header shot
Ding guards the door. C defends B. A, as the organizer, throws or kicks a high ball to B and then runs into position. B jumps up and returns the ball to A. A catches the ball and then dribbles the ball to B. A moves in a semicircle in front of the goal, allowing him to receive two crosses, and B can also shoot from two top passes. The rest of the process is the same as above.
Difficult action: C tries to interfere and defend with his own header. His defense can also touch the A's.
14? Midfielder + two forwards: two defenders, or midfielder + three forwards: three back positions. The process and more difficult movements are the same as above. The forward's cross should be light and heavy.
15? Pass the ball in the air and receive the cross and shoot
Avant-garde AFeeding the ball in the air to the three forwards. Midfielder B gets out of the back position to receive the pass from the forward and passes it back to Midfielder A, then breaks away again and runs to the flank and crosses the ball. Three forwards received the cross and shot. The goalkeeper passes the ball back to the forward A.
Difficult action: The defender defends seriously. If the pass to forward B is controlled by the defender, the forward and defender switch positions. But the two forwards remained motionless.
16? Three four-man teams plus one midfielder practice aerial balls and headers between the two goals
The midfielder passes the ball in the air from goal to goal to the four forwards. Both goals are guarded by neutral goalkeepers. Each aerial ball passed by the forwards is passed head-on by one forward to the next forward, who passes the ball back to the forwards. Every attack ended with a shot from a cross. Comparing 10 attacks, which group scored the most goals? Explanation: Any air ball that does not require a head pass must be immediately passed back to the midfielder.
Difficult action: Group A and Group B defend in front of two gates respectively. Group C attacks Group A according to the above method. Group A attacks Group B, Group B attacks Group C, and so on.
17?3: 3+2 moves between the two gates There are two groups, A and B, with three people in each group, and two others sometimes reinforce the side that controls the ball. The attacking team practices aerial balls and headers between the two goals until the ball is taken away by the other team. Which group can head the most balls in a fixed period of time?
Difficult actions: (1) Only one person can sometimes reinforce the attacker; (2) The number of attackers and defenders is equal.
Note: The focus of all the above group attack drills is always the air ball, header and header shot.
18? Diving to head the ball
The process is the same as exercises 2 and 3.
Think carefully: How should your body look like when you fall from a fish jump? When you land, your body should be relaxed and elastic, with your arms bent to support the ground.
19? Diving to head the ball
(1) Leap up and tip the ball to a running partner, or turn around and kick the cross to the other side. It starts with no one defending, then becomes defended by one or more people. Start with a run-up, then take off on one leg.
(2) Diving and shooting the ball high. Note: Leap up to meet the ball, head the ball with your entire forehead, and bend your arms elastically when landing to achieve a "soft" landing. Then immediately stand up, face the swinging lob, and dive to top the ball again.
(2) Precautions for practice
(1) Pay attention to safety. Carefully prepare for the exercises before practicing, concentrate during practice, and relax your muscles after practice. When exercising with a heavy load,It is necessary to master the correct methods and essentials, strengthen protection, and prevent injury accidents.
(2) When increasing speed strength and explosive strength, speed and intensity must be required. The number of exercises per group should not be too many, and the interval between each group should be longer; when increasing weight strength and strength endurance, the number and number of exercise groups can be More, and shorter intervals between each set.
(3) Strength exercises should be performed alternately according to each body part (upper limbs, lower limbs, waist and abdomen), otherwise it is easy to cause local overburden. In the middle of each group of exercises, ball-bumping or relaxed running exercises should be arranged.
(4) Strength quality increases quickly and fades quickly after stopping training. In order to maintain and develop strength and quality, we must pay attention to the relationship between regularity and intervals. Typically no less than two strength exercises per week.
(5) Strength exercises are generally placed at the last part of the basic part of a class. When several types of strength are to be practiced, the order should be speed strength first, sub-weight strength, and strength endurance last.
(6) Children and adolescents are in a period of rapid growth of bones and muscles. You must be careful when arranging strength exercises, that is, you must correctly grasp the relationship between the load given and the load the body may bear, and use more small and medium load exercises. 16 to 17 years old is a better period for increasing strength, and the load can be similar to that of adults.