How to Improve Form in Modern Football

Did you know that one of the most important reasons why modern football is applicable is the training programs that increase physical condition, muscular endurance, running distance and team harmony? With the right training, you can improve your fitness!

Your first goal should be to strengthen your aerobic capacity so you won't be out of breath for 10 minutes. The most common mistake in this type of training is to run for kilometers at a constant speed. However, football is not moving at a constant speed; It needs movement at different speed levels and in different directions, such as walking, slow speed displacement, running, and sprinting. The most suitable training for these variables and tempo is interval training, which allows us to increase or decrease the intensity at once. These workouts will make your heart rate faster and slower to work in a similar way as during a match and will help you improve your fitness. So, what is interval training?

Let's open a parenthesis here. interval training; We can say that it is a training that includes an equal or slightly longer recovery period after a short and intense run and is basically a training for the body to get used to higher tempos. To explain with a simple example; After a warm-up, 2 minutes of running at a very high pace and 2-3 minutes of training done in the form of light tempo or walking until breathing improves. Interval training with a few repetitions will help you maintain a great pace over time. According to studies, interval training, which strengthens the heart and accelerates metabolism, provides the condition that football players need, as well as providing your body to burn fat, and it is good for you both in your professional and amateur life.

In football, which consists of 2 halves of 45 minutes where you need both aerobic (long-term) and anaerobic (short-term) conditioning and is directly related to the good management of 90-minute time, quick change of direction and maximum speed can change the course of the game. Condition is important at this point. A simple conditioning program consisting of fast, effective and very practical movements is especially preferred by all football coaches today. First of all, let's underline that the fitness improvement program should be prepared according to the physical condition and body structure of the football player, and let's start to examine how a program to be prepared for football should be.

First of all, it is very important that your program is designed and planned very well. While preparing your program, you should determine which period you are in (season, pre-season, off-season) and prepare your program accordingly. Of course, these are not the only distinguishing features and the elements you need to pay attention to. In soccer, which varies depending on the position and position, for example, a midfielder may require more aerobic fitness, while a goalkeeper may require more anaerobic and explosiveness.

The distribution of runs according to positions should be as follows:

Defense:

Walking 36%

Running 41%

Intense Running 17%

Max Sprint 6%

Midfielder:

Walking 31%

Running 38%

Intense Running 20%

Max Sprint 11%

Attack:

Walking 39%

Running 35%

Intense Running 23%

Maximum Sprint 13%

In any case, whatever the position, it's in your best interest to build an aerobic background to raise your fitness criteria to a high level. The coordinated execution of circular training at 1-2 day intervals can also greatly increase the performance of a football player. These circular movements, which can be preferred by both beginners and professional athletes, not only increase the endurance of the football player, but also offer a very ideal program opportunity to develop weak and unbalanced muscle groups. In this training technique, the heart rate never goes down, as the person performing the program does not take any or very little breaks between movements. This workout, which usually has a high number of repetitions in each set, not only strengthens your muscle group, but also increases your endurance. The preparation of sets, repetitions and round numbers according to the experience and form of the person who will implement the program will prevent you from experiencing a possible health problem. Circular training, which is preferred by athletes in order to lose weight, improve muscle structure and move more fit, provides the best training opportunity for a football player.

Endurance training, which will increase your condition, promises a healthy blood circulation for football players who run up to 13 km during the match. It is one of the basic conditions for a football player who needs to make the most of the blood and oxygen that needs to reach every part of the body, to be able to leave the intense tempo without damage.

Before starting the training, do not forget to warm up at a moderate or even low tempo. Let's go into a little more detail by stating that you can gain conditioning in a short time with the routine exercise program applied by professional football players.

Prepare for your workout with 10-15 minutes of basic warm-ups like pulling, stretching and stretching to prepare your joints and muscle groups.

After these warm-up movements, an average of 25-30 minutes of jogging will also prepare you for training.

For those who want to increase muscle mass, this light pace can be high intensity.

To increase your ball control and technical practice after the run, you can improve your pass accuracy by doing pass studies for 10 to 15 minutes.

You can also work your leg muscles with squat movements that you will apply with 15-20 repetitions.

Again, let's say that the sit-ups and push-ups that you will do with 15-20 repetitions will strengthen your condition.

At the end of all this, you can complete your daily football exercise after 8-10 minutes of stretching.

So, why is gaining conditioning in football so important?

Strengthening your leg muscles means that you can move faster and faster, as well as being able to dominate your opponents in duels and on the ball-free areas. Start by deciding what is more important to you for your individual growth and tailor your personal training program accordingly. To increase your fitness in football, you must increase your athleticism level. That's why workouts that work all muscle groups and increase endurance are so important. Keeping your nutrition and sleep patterns at a certain level can also make it easier for you to gain fitness. Going back to the leg muscles, you should work the hamstring muscle groups such as quadriceps (upper leg muscle group), qlute (hip muscles), calves (calves), abductor (outer leg muscle), adductor (inner leg muscle).

In order to be able to work micro and macro muscle groups quickly, especially in sets prepared according to body weight and weight-based exercises, some equipment, namely conditioning tools are needed. You can enter an effective conditioning process with the football equipment you can choose both in outdoor training and in individual programs. Depending on the equipment you prefer, the exercises you will do will gain a more specific form. Team training with equipment such as funnel, miniature goal, soccer ball; You can easily support your individual performance with equipment such as shorts, jerseys, socks, thermal clothing.

Rather than running for hours, carrying more weight than you can carry, or working hard enough to get your heart rate up, it's that easy to improve your fitness with 20-30 minute training programs in three to five sets in an average week. There is no need to tire yourself or postpone your daily routines in your social life. All you have to do is put your personal schedule into practice regularly, that's all!

So, how much damage does a bad training program do to the football player? Poor training, first of all, weakens the strength of the muscles and harms the player's reflexes to coordination. A bad training program will distract the player as it will tire and force the player unnecessarily.

Do not forget, regular and special sports will not only increase your fitness, but also increase your quality of life. Gaining fitness is easy, and keeping it sustainable at the maximum level should be your priority.

To sum up, modern football requires use of tactics, as well as training. Sporika offers great alternatives to prepare for season and to practice both tactics to apply during games and to enhance performance of the players by offering wide selection of facilities.