How do professional footballers train? weekly training plan from germany

The purpose of the training is to increase strength, strengthen leg muscles and prevent injury.

In the process of playing football, the most actively developing are the gluteal, quadriceps and calf muscles. If you do not pay attention to the development of other groups and muscles of antagonists, this can lead to injuries. In addition, a balanced and even development of all leg muscles will lead to an increase in power and the main “working” muscles. Injuries associated with damage to the muscles of the back of the thigh (biceps femoris) or adductor muscles (groin) are among the four most common injuries in football players - the development and strengthening of these muscles is necessary. Also among the "leaders" are injuries to the ligaments of the knee and ankle, the likelihood of which can also be reduced by strengthening the muscles that provide movement for these joints. In addition to injury prevention, such training provides muscle growth, and, as a result, endurance and speed improve - that is, the benefits of training are obvious.
Let's get started.

We start with warm-up movements, paying attention to the muscles and joints that we will train. We do a warm-up from top to bottom, it takes 5-7 minutes.
In all exercises, breathing is important: we breathe calmly, deeply and not often, exhaling at each effort and inhaling the returning part of the exercise. Rest between sets 1-1.5 minutes, in all exercises, except for the last two.

1. Squats(quadriceps, gluteal and adductor muscles). Starting position: legs slightly wider than shoulders, feet slightly apart. Wider legs and 45% turned feet will shift the load from the hips to the buttocks. You can adjust the position depending on your goals. Please note that the knees should bend in the same direction as the feet. This is generally an important rule: knees over the feet - it is desirable to constantly observe it during exercises, running, playing.
This is the initial exercise, the transition from the warm-up, the weight does not matter here. We do 3 approaches, the first conditionally warm-up - without weight. In the second approach, we take a couple of kilograms in our hands, in the third a couple more. The number of repetitions is 25.

2. Russian slopes(biceps femoris). So in his book D. Kirkendal calls them. There are various options for performing, you can fix the legs on the bench, or they can be held by a partner (parent). When performing, we keep the line of the hips and back straight, do not bend or protrude anything. The athlete bends over as much as he can without arms, then pushes himself to the end with arms and a “spring” and pulls himself to the starting position with the hamstrings (it will be clearer on the video). The exercise very accurately hits the lower part of the back of the thigh. In the first approach, we do a little before reaching failure, leaving strength for the second approach. In the second, we do it to failure. It can be 6-7 times and 15-20 times, as it turns out. The exercise is not simple, we are not chasing quantity.

3. Football swings(quadriceps, hip flexors and abs). First, they spied on the training of the main team "Cherno More", then they saw it in other places. This is a popular football exercise. The movement imitates running: we strive to move sharply, raise the knee high and “throw out” the lower leg / foot. We do with a tourniquet, if there is no tourniquet, you can do it with weighting agents that are worn on the leg. And it is possible with both, but not immediately, first to strengthen. 2 sets for each leg 25 times.

4. Leading the leg to the side standing on all fours (medium and small gluteal). Standing on all fours with a flat back, we take the leg to the side. It is advisable not to move the body / lower back. It is not difficult to feel that the exercise is performed correctly: it will “clog”, and then the outer part of the buttock will hurt. Small and medium gluteal (not only they, but mostly) are responsible for abducting the leg to the side. There are many such movements in football, but the main thing in football is a specific run - from side to side, not in a straight line. With such a run, these muscles constantly work. 2 sets per leg for 25 reps.

5. Flattening the legs(adductor muscles). You need a site with a slippery floor, you can put towels under your feet or, like us, protection for your lower leg - the main thing is that it slides easily. We adjust the load, transferring the weight from feet to hands, the support must be stable. Slowly, under control, we drive away and move out. 2 times for 20-25 repetitions.

6. Lunges(complex: gluteus, quadriceps, hamstrings). This exercise involves many muscles - the most complex. If there are time limits, or a full workout will seem like an overload (that is, for complete beginners), then strengthening the legs can be started with it: warm up and do 3-4 sets of lunges and then stretch. After a couple of such workouts, you can gradually increase the number of exercises. We do lunges on the spot, but in general there are many variations. Lunges back or forward with a return: the first accentuate the load on the buttock, the second on the thigh. Side lunges, spade lunges, Bulgarian lunges, and so on. For each leg, do 2 sets of 25 times. The leg that is weaker is placed first back.

7. Dismount from the bench(muscles that flex the leg at the hip joint, quadriceps, adductor, gastrocnemius and soleus muscles). This is one of the main exercises for injury prevention. The basis of such prevention is neuromuscular control over the position of the ankle, knee and hip joints. In this exercise, we control the load on the listed joints. During the landing, we “extinguish” the impact energy successively with the feet, knees and hip joint. The maximum load falls on the first link - the ankle, then the knee and the remaining one on the hip joint. It is important to maintain a stable body position, to avoid strong vibrations, otherwise most of the load will fall on the knees. It is also important not to allow the knees to deviate to the sides when landing. During a match, situations where soft landings and balance are required are common. As the skill grows, you can complicate the exercise by jumping a little forward or picking up, for example, a soccer ball. 2 series of jumps 25 times. Climbing a bench / cabinet should be done with different legs: either alternately, or with one foot in the first series and the other foot in the second series.

8. Calf raise(calf and soleus). This is a dumb non-standard exercise: the amplitude is truncated, we “cut off” ¼ from above and below. We do it on the floor, therefore it’s simple with the lower part of the amplitude: during the entire exercise we don’t touch the floor with our heels, we almost bring it up, but we don’t touch it. With the upper part, it’s also not difficult: we don’t contract the muscle completely, we don’t finish it a little. The calf has a feeling of "reduction" with a constant full contraction, especially with fixation, without bringing the contraction to the end, we avoid this moment. We do in series: 40 seconds of work and 40 rest. The pace is average, not fast. We make 5 working series, but in general, according to the state, less is possible.
And the important point is the following: 40 seconds of work, this is a guideline, in general there should be a burning sensation in the muscles, they “clog”. After this sensation, it is optimal to do 1-2 more times. If it takes 30 seconds, not 40, it's okay, so be it. It is important to work "to a burning sensation" + 1-2 repetitions.

9. Squats with a truncated amplitude(slow quadriceps fibers). This is another football exercise. I would even say that this exercise is the "star" of our program.
The structure of muscle tissue (the ratio of slow and fast fibers) in children is not constant; with adulthood, there is a change in favor of an increase in the proportion of fast muscle fibers. This is a natural process. This is also why it is worth strengthening and developing slow fibers. To put it simply, it is these slow muscle fibers that provide relatively easy work, general endurance. Fast, in turn, are responsible for sharpness, speed, power. The mechanics of the work of muscle tissue and anabolic factors are described in detail and in an accessible way by V.N. Siluyanov (Isoton training system and many other works) or, for example, A.V. Samsonova. (Hypertrophy of human skeletal muscles). For us in this exercise, it is important that we work according to the following principles: 1) slow movements 2) truncated amplitude 3) perform in series 35-40 seconds of work and 40 rest and 4) work until burning + 1-2 repetitions. From this description it is clear that in the previous calf exercise there was a similar work. We do the same 5 episodes. We try to squat while keeping our back straight to the state when the thigh is almost parallel to the floor, we get up without straightening completely, but to the state when the thigh is 45% to the floor. Weight is not needed here. If you have not performed such exercises yourself - try it, evaluate the effect.
It is worth saying that an increase in performance (strengthening) when working with slow muscle fibers occurs after 3-4 workouts. Also, if you are training the slow fibers in the same workout as the fast ones (i.e. regular exercises), it is worth doing it at the end, the last exercises.

Here is a video of our workout. I think it will be clear what and how we are doing, but if not, ask, we will clarify.

Footballers must be developed physically in every possible way. And if they want to be successful, to play in the best teams in the world, then their day should start in the gym. Any football training is aimed at the main muscle groups and, in particular, at the legs. Finding the perfect program is not an easy task, especially if you don't have 24 free hours to go to the gym. So we will tell you about the complex training that professional kickball athletes do.

warm up

Planks: Do at least three times a week. Lie on the floor, stomach down. Rest your elbows on the ground, bend your forearms forward. The head and torso must be kept straight. That is, the shoulders, and hips, and ankles should be lined up in a straight line. Squeeze your buttocks for maximum effect. There is also a side stand. For her, you must lie on your side and put your right (or left) elbow on the ground. Keep your body in a straight line. In general, not much different from the previous exercise, just on the side. Belly down - 3 sets of 30 seconds.

1. Hold the position for 30 seconds;

2. Lift one leg up, hold it for 2 seconds, then release and lift the other leg. Alternate for 30 seconds;

3. Hold the position for 30 seconds. You can give yourself a minute to rest and start doing the side stand.

Sidestand - 3 sets of 20 seconds on each side.

1. Hold the position for 20 seconds on the right side. Repeat with the left side;

2. From the starting position, lift your right leg and hold it for 20 seconds. Repeat with the left leg;

3. Hold the position for 20 seconds on the right side. Repeat with the left side.

Obstacle jumping

Jumping obstacles. They should be done at least once a week. It doesn't have to be real obstacles (not everyone has the necessary equipment), just imagine them. Start with one leg. When you jump over an obstacle, make sure that your hips expand. Make sure your knee stabilizes as you land on the ground. Before starting a new jump, make sure that the knee is back to normal. You can not jump headlong, you can hurt yourself something. Side. Feet together, knees and hips slightly bent. When doing this exercise, you need to jump over an obstacle in both directions. This way you use different muscle groups. Make sure both legs are working. Football players don't play the whole game on one foot, do they?

Lunges

We do them twice a week.

1. We make the first lunge straight. Arch your shoulders back and lift your chin up. When you take a step forward you should keep your hands on your hips. Make sure your front knee doesn't go past the laces and your back knee doesn't touch the ground. Return to starting position;

2. Take a step to the side, keep your chest and eyes straight. We return to the starting position;

3. Next comes a step back, a reverse lunge. Keep your back in a straight position, and then return to the starting position;

4. After completing all 3 steps with one leg, repeat all over again with the other.

Start with two sets of six reps on each leg.

Controlled fall

This exercise should be performed 2 times a week. What we need: some soft thing that can be put under the knees to protect them; a partner who will hold your ankles (nothing erotic - just a whim of the exercise). Get on your knees with something soft underneath. Keep your back straight, and press your hands to your sides. Make sure your ankles are secure. Now for the fun part: Fall forward, using your hamstrings to control the descent for as long as possible, then extend your arms to prevent the fall. Push off with your hands to return to the starting position - this will reduce the static load on the hips. Tip: add loads over time - this will help you strengthen your hips, buttocks, and core muscles.

More interesting

Currently, not a single professional athlete can do without a gym, this is a necessary component for further development in sports. Football requires strong and enduring legs, and indeed the whole body, so I want to offer my own version of training football players in the gym. The main focus of the exercises, of course, is on the legs, in various planes and in different modes of operation.
These two workouts will help you gain strength and endurance not only in your legs, but in your whole body!

How to get started?

The weight of the load, if any, must be selected according to the number of repetitions, taking into account what the load should be, i.e. if we need to do a Bulgarian split squat 3 sets of 12 with a weight of 70-80% of max (from the maximum), then we take the weight that we can do about 15 times, but we do 12! This will be 70-80% of the maximum.

Do not forget that weights are selected according to the number of times, this is important.

How much and how to do?

The program is designed for 5 weeks. Alternate workouts 1 and 2, increasing the working weight of the projectile each next workout by at least 2.5 kg, while trying to complete the same number of repetitions. 2-3 workouts a week is enough, provided that everything is done wellJ

Exercises	Approaches	Number of repetitions	Operating weight	Rest
Workout 1
1) Bulgarian split squat with a barbell on the shoulders			large (70-80% of max)
2) Low bar squat			large (70-80% of max)
3) Pull-ups with a direct grip (arms slightly wider than shoulders)			without weighting
4) Standing Dumbbell Shvung
5) Jumping from the platform on the "socks"				10 seconds between sets
6) Side plank on the floor
7) Elbow Leg Raise \(or) Hanging Leg Raise\ Beresh Leg Raise

Exercises	Approaches	Number of repetitions	Operating weight	Rest
Workout 2
1) Classic deadlift (from the floor)			submaximal (80-90% of max)
2) Royal Dumbbell Row
3) Reverse pull-ups			weighting under the number of repetitions
4) Bench Press
5) Alternate lunges to the side with dumbbells				10 seconds between sets
6) Elbow plank with alternating leg raises
7) Twisting on a fitball

1.1). Bulgarian split squat with dumbbells - kthe deer of the forward leg should be above the heel, the body is vertical;

2.1). Squats with a low barbell on the bench - the knees should not go beyond the line of the toes, we transfer the body weight to the heels;

3.1) Pull-ups with a direct grip - the grip is slightly wider than the shoulders, with the chest we stretch to the horizontal bar, the emphasis is on the middle of the back;

4.1). Standing Dumbbell Shvung: Dumbbell press with an additional push from the legs, be sure to dampen the lowering of the dumbbells by bending the knees;

5.1) Jumping from the platform on the "toes" - all work on the toes of the feet, the fastest possible acceleration for 15 seconds;

6.1). Side bar on the floor - the elbow is strictly under the shoulder joint, the legs are a continuation of the body, the whole body is in one line;

7.1). Raising the legs in emphasis on the elbows, either in the hang or in the Beresh straps - try to keep the press in tension throughout the entire exercise (any) in order to achieve this, do not fully straighten the legs at the bottom of the exercises.

1.2). The deadlift of the bar is classic - the back is straight, the press is in tension, try to work more with your legs than with your back;

2.2). Royal thrust - do a squat on one leg, trying to keep your back straight;

3.2). Pull-ups with a reverse grip - grip at shoulder width, look up and do not lower it during the entire exercise;

4.2). Standing barbell press - work up only with your hands, keep your body vertical, lowering, cushion with your knees;

5.2). Alternate lunges to the side with dumbbells - transfer the weight to the heel, stretch back with the coccyx, the knee should not go beyond the toes, feet, by the way, point forward and knees there too;

6.2). Plank on the elbows with alternate leg raises - the whole body is in one line, the press is in tension, the elbows are under the shoulders, the legs are lifted up due to the gluteal muscles, while the body is motionless;

7.2). Twisting on the fitball - lie on the fitball so that the knee is above the heel, the press is constantly in tension, twist, tearing off only the shoulder blades, while “rolling” the “pelvis” back, hands behind the head, elbows to the side, exhale at the moment of maximum tension.

Strength training helps develop muscle strength and flexibility, and also increase overall endurance of the whole organism.

Therefore, in the preparation of athletes, special attention is paid to development of strength skills, as they are key in every sport in certain measures and ratios.

For every sport there are separate rules and regulations for strength training.

Strength training of football players at home

In football, one of the key skills is speed and responsiveness, and speed-strength classes are aimed precisely at honing such skills.

Also, players must always be in perfect physical shape so as not to get exhausted. for ninety minutes of the match. By strengthening and controlling the muscles, strength training will help develop the strength and agility that are so important to the game.

Strength training for football players solves the following tasks:

• general development of muscle groups athlete's musculoskeletal system;
• one-time development of strength abilities with intellectual ones;
• increase in the overall potential of the body by improving the capabilities of the body;
• development of strength abilities along with speed learning how to use the acquired skills correctly to achieve the best result.

The result of strength training of football players will be the manifestation maximum dexterity when playing, since this sport implies the interchangeable nature of the muscle work mode, which changes depending on the situation.

Rules

Strength training for football players is divided into two categories:

• Repeated. Exercises performed at the same speed with a varying degree of resistance (aimed at increasing overall strength and endurance).
• Interval. Exercises in which the same resistance is overcome with decreasing or increasing speed.

Exercise is essential for best results from both groups.

Also, to increase the effect of the exercises, you need to attract additional funds. These can be sports equipment and equipment (expanders, elastic bands, and so on), and you can also perform exercises in opposition with a partner - this will allow tense the antagonist muscles.

It is important to include exercises with a large number of repetitions and light weight dumbbell.

This approach will help to gradually achieve increasing the endurance of the body and the overall physical strength of the athlete, which will lead to good results.

To achieve the desired results, it is necessary Healthy food.

Reference! For preparation, football players need to consume from the total amount of food up to 65% carbohydrates and about 25% protein. This ratio can be achieved by following a certain diet and taking sports supplements.

Program example

The increase in load and the subsequent increase in endurance and strength should be gradual in football players. To achieve high results in this sport, the following are performed:

• deadlift;
• bench press;
• squats;
• bending arms with a barbell;
• shoulder press;
• tilt bar pull.

Photo 1. A man performs a barbell row in an inclination of the body, the exercise increases the endurance of the body.

Perform these exercises 10-15 times, 3 sets.

Speed ​​strength training

Such exercises will teach you how to combine strength and speed in the game.

This course includes bench exercises. The first exercise: jumping over the benches with the right and left sides, perform 4-5 approaches. Exercise number 2- bench between legs - jumping onto the bench. Fulfill 4-5 sets of 10-15 reps.

• Deep squat long jump, fulfill 3-4 sets of 10-15 reps, rest 40 seconds.
• Jumps up with movements in a circle, the jump height is approximately equal to the maximum. Fulfill 3 sets with a rest of 30-40 seconds.
• Jumping above average height with a rope. 40-50 jumps in 3-4 sets.

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Swimmer training

Swimming speed depends from rowing power Therefore, it is also important for swimmers to perform strength exercises aimed at strengthening muscles.

To get the most out of training, you need to constantly make changes to them, because the human body is very quickly gets used to the monotony.

For the training to be effective, it is necessary to correctly compose the complex and select the appropriate means of execution. Used in swimming three main tools:

• specific- various forms of performing the main exercise in order to adapt the body to the mode of its work in competitive conditions;
• specialized- Adequate to the conditions of the competition in terms of motor and functional parameters of the mode of operation of the body - play the main role in the development of the process of its independent improvement;
• non-specific- formally do not correspond to a competitive exercise in terms of motor organization, but contribute to the development of the body's functional capabilities in this direction; the purpose of such exercises is to enhance the training effect of specialized means due to additional selective effects on certain physiological systems and functions of the body.

The main specifics of swimmers' training are classes not only in water, but also on land. Training in the gym with or without machines (so-called dry swimming) helps the body make new movements, which develops muscles and gives them additional stress, and also prevents getting used to constant movements.

Sequence of exercises

This program is aimed at developing endurance and correct breathing. Performed at a distance 600 meters:

• 100 meters- warm-up, rest between segments - 20 seconds;
• four times 50 meters with a rest of 30 seconds. after each segment, the swimming speed is the same throughout the distance;
• four times 25 meters with a change of breath, in the first two segments, a breath is taken on the fourth stroke, in the last two segments, a breath is taken on the second stroke;
• twice 50 meters in any style, between segments rest 30 seconds;
• 100 meters freestyle at a relaxed pace - warm-up.

For gymnasts

It is also important for gymnasts to pay attention to power loads, as they can be used to strengthen muscles and increase the overall tone of the body.

However, on the performance of gymnastic exercises, strength training has minimal impact.

Therefore, the lesson plan is drawn up in such a way that exercises to increase strength and endurance left the necessary time for gymnastic preparation.

To achieve high performance and master such complex figures as the “cross”, back somersault and handstand, the athlete must be in excellent physical shape. To do this, it is necessary to include in the cycle exercises aimed at improving:

• flexibility;
• dexterity;
• endurance;
• jumping ability.

Also, strength training will help the athlete increase muscle growth and burn excess fat, make the body leaner and leaner.

Program example

In order not to be distracted from the main training, exercises are performed in which the weight of one's own body is used as a load. They can be made at home. These four basic exercises will allow you to tune in to achieve excellent results:

• Raising arms and legs while lying on your back. Starting position: lying on your back, stretch your legs forward and bring them together, relax them at the knees and stretch your heels to the maximum distance from the body. Straight arms should be extended above the head. Then take a position resembling a banana: tighten the body and raise your arms and legs, stretch them forward. The back should be rounded. You have to be in this position 60 seconds.
• Arch. This exercise maximizes the muscles in the back of the legs. To perform the exercise, lie on your stomach and stretch your arms and legs together. Then tear off the upper and lower parts of the body from the floor and pull them towards each other, trying to form an arch. Tighten the muscles of the buttocks and lower back. In this position, you need to fix for one minute.
• Rise on the crossbar to the chin: grab the bar with a reverse grip and bend your elbows. Try to get as high as possible. Watch the position of the legs: they need to be brought together, and they should not sway. Lead time: one minute.

Photo 2. The athlete performs pull-ups on the bar to the chin, bending the arms at the elbows, there is no need to swing the legs.

• Stretching in an upright position with arms around the legs. With this exercise, you can tighten the muscles of the inner thigh. Stand up and straighten your legs, arching them back. Bend the torso down and bring the arms back - they need to reach the point where it is possible to transfer all the weight to the heels.

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Features of training volleyball players

One of the main points in the preparation of a volleyball player is the development of strength, taking into account the specifics of the athlete's movements. Exercises for strength development are selected taking into account age and initial level of training so that the training is beneficial.

Volleyball players work out the following muscles:

• hip extensors;
• foot flexors;
• trunk extensors;
• leg extensors;
• forearm flexors;
• hand flexors;
• shoulder extensors.

Exercises will help develop strength and agility for young volleyball players with small and medium weights. It is also recommended to include acrobatic elements in the training.

Sample Lessons

Most commonly used for strength training circular and conjugate method.

This powerhouse includes:

• breath holding on inhalation/exhalation (3-4 seconds), 10 times;
• long jump with a run, 2 sets of 10 times;
• running 100 meters;
• running 1000 meters;
• pull-up on the crossbar 9-12 times.

In bodybuilding

The main goal of bodybuilders is building muscle mass and maximum fat burning.

Some athletes strive for a ratio 3-4% fat of total body weight.

The main rules of strength training in bodybuilding:

• Classes should not be long. The total time for performing strength exercises is 45-70 minutes.
• Between sets short rest - up to 90 seconds.
• The best number of repetitions for mass gain is from 8 to 12.
• Exercise should be varied. Repeating one complex will not give any result.

A set of exercises for bodybuilders

Distributed before training the order of the exercises. Can train upper and lower body alternately, or first work large muscle groups, and then small ones.

You can try the following set of strength exercises:

• Bench press on a horizontal bench 1 warm-up approach; 5 sets of 5 reps).
• Pull-ups on the bar different grip (5 sets of 5 reps).
• Bent Over Row (1 warm-up set; 5 sets of 5 reps)

Photo 3. A man does a bench press lying on a horizontal bench, the upper body is strengthened.

• farmer's walk with dumbbells (3 times all the way).
• General hitch during 3 minutes.

The main rule of a football player: the legs are the main engine. And for this engine to work successfully, effective training is necessary. This article is about the most effective exercises.

Useful exercises for beginner football players

1. Toe hit. To perform this exercise, you need to swing your leg and direct it towards the ball, pulling the toe forward. The supporting leg at this time should be slightly behind the ball. The straightening of the kicking leg must be carried out sharply, while the toe should fall into the middle of the ball.
2. Hit in the middle of the rise. Performing this exercise, you need to put the supporting leg next to the ball, swing the kicking leg and hit it in the middle of the ball. The left hand during the exercise should be extended forward and up.
   
3. Impact with the inside of the lift. The execution is the same as with a straight lift, but before hitting, you need to turn the toe outward.
   

Ball exercises for football players

Since football is a team game, group exercises are very important.

1. Square. Several players control the ball in a limited space, and 1 or 2 players take it away. Thanks to this exercise, the game of passing, speed of thinking, technique and concentration develop. Below is a video about the main mistakes when playing square.
   
2. Ball possession. It is necessary to divide into 3 teams: 2 teams own the ball, and the 3rd takes it away. This exercise is similar to the previous one, but teamwork is more clearly shown here.
3. positional game. The exercise is similar to the previous one, however, each player takes his own position (defenders, midfielders, etc.). When performing a positional game, the skill of using free space is acquired.
4. Playing in truncated lineups. This exercise is done in teams of 2 or 3 players. At the same time, there is a free player on the field who plays for the team that dribbles the ball. The number of free players can be increased. Such a game contributes to the development of peripheral vision, speed of thinking, and passing.

Physics exercises (without ball) for football players

An important part of the training is the performance by the players of general developmental exercises in the absence of the ball. These include:

1. Exercises for the arms and shoulder girdle (flexion and extension, rotations, swings, etc.). Such exercises must be performed both on the spot and on the move.
2. Exercises for the muscles of the neck (tilts and turns in different directions).
   
3. Exercises for the body (tilts and turns, raising and lowering the legs in a prone position, etc.).
4. Leg exercises (swings, squats and lunges).
5. Exercises with resistance (performing the same turns and tilts of the body, but only in pairs, as well as squats with a partner and elements of wrestling in a stance).
   

Exercises for football players in the gym

There are many exercises for football players in the gym. Here are some of them:

Exercises for football players at home

At home, you can perform general developmental exercises that were discussed earlier, as well as exercises with the ball.

1. Stopping the ball with the foot. To do this, you will need the help of parents or friends so that they serve you the ball, and you stop it with your foot.
2. Accuracy training. To do this, it is necessary to work out throws at the gate (the gate can be imitated by any objects).
3. Working with a moving ball. It is necessary to make a throw, and then catch up with the ball.
4. Performing jump rope.
5. A simple soccer game with friends.

Thus, for a football player, the main engine is of course the legs, but do not forget about warming up the whole body, as well as acquiring skills such as quick thinking, peripheral vision and the ability to work in a team.

If you want a complete list of exercises for a football player, you can read the book by English specialist Malcolm Cook, in which he talks about training players between the ages of 12 and 16.