Even if you visit the football section. If you have a field, but no gate, then you can purchase them on the website sportislife.su... Then, in your free time, train the ability to score goals. But besides the possession of the ball, there is an equally important component in football - running. There are two main types of endurance in running - speed and general. For football, the first is needed in order to make as many high-speed jerks on the field as possible, and the second to play all 90 minutes at maximum strength. How exactly to balance the load and train both of them will be considered in the article.
Strength or speed endurance in football
To train high-speed endurance, there is no better load than a fartlek. Fartlek is also called a ragged run. Its essence lies in the fact that you run a cross, for example, 6 km, and periodically do acceleration. For example, run at a calm pace for 3 minutes, then accelerate 100 meters and then switch to light running again until breathing and heart rate are restored. Then you accelerate again. And so on throughout the cross.
In fact, football is a fartlek, only there is an alternation of acceleration with walking and light running. Therefore, a sprinting run is an imitation of a match in terms of physical activity.
In addition, it is necessary to train running on stretches. For example, go to the stadium and do the work - 10 times 200 meters each. Rest 2 minutes between segments. This also turns out to be a kind of imitation of the situation at the match. Imagine that you first run into the attack from your goal to the aliens, which is about 100 meters, and then instantly return to the defense after an unsuccessful attempt to score a goal, which is another 100 meters. Few footballers can do these marches often. Therefore, this endurance must be trained.
General endurance
So that by the end of the match you do not "float", it is necessary that the heart and muscles are ready to withstand prolonged stress. Therefore, be sure to include running at a slow or medium pace over long distances in your training program.
Professional footballers run about 8-10 km per match. Therefore, simulate this distance in training. It will be optimal to run from 6 to 15 km without stopping.
Thus, you will perfectly train the cardiovascular system, respiratory work and muscle endurance.
But remember, the more you run long runs, the slower you will accelerate. Therefore, balance is needed everywhere.
