Football fitness exercises

Sports fitness exercises in general

Fitness exercises are important for all people practicing any kind of different sports, regardless of their different sporting abilities, their ages, or even their physical structure; Where all athletes, whether they are football players, runners, or other athletes, must do physical exercises that increase their physical strength, and there are many common exercises that can be appropriate for any type of sports, and the following shows some These exercises include:

 

Squat exercise:

 This exercise is done by the person standing so that his feet are far apart from each other by the width of the shoulders, and so that the toes are facing slightly outside, then the person begins to lower himself down so that his back is straight and his weight is pressed on the heels of his feet in addition to being careful to keep your knees parallel to the feet.

Bridge exercise:

 This exercise is carried out by lying on the back and then by bending the knees and raising the hips in the air, making sure to keep the back straight while doing this exercise.

Planck exercise:

The person should lie on his stomach in this exercise, then focus on the arms and raise the body to the top so that the shoulders and hips are aligned with the head, with care being taken to keep the back straight, then the body is lowered so that the knees touch the ground.

 push up :

 This exercise is carried out by lifting the body from the ground exactly the same way as Planck, making sure that the head is parallel to the hands, and that the eyesight is seen directly between the hands, then the body is lowered so that the elbows form a 45-degree angle with the sides of the body.

Muscles to focus on in soccer exercises

Physical fitness is very important for football players. Where the player must have a great physical fitness that enables him to continue giving throughout the entire football match, which may sometimes amount to one hundred and twenty minutes, and these fitness exercises must be of benefit to the player; It should focus on strengthening the muscles of the body in general and on some of the muscles that are most used in the game, such as the muscles of the arms and hands that play a major role in achieving balance for the player during running and jumping, in addition to the muscles of the back, abdomen, chest, and pelvis; As these muscles give the player great control over his body, in addition to making him able to take training and playing more, and other muscles that must be focused on in soccer exercises are the thigh muscles; They are the main muscles a player uses to run or walk across the field, as well as the hips and legs muscles; That runs from the knee to the ankle.

Football fitness exercises

Football requires exercising, which increases the strength of the player's body in general and strengthens all of his muscles. The football player can practice exercises that increase his physical strength for not less than forty-five minutes per day to obtain the best results, and such exercises focus on the part The upper and lower part of the player's body, as shown below:

The upper part: the soccer player must exercise that increases the fitness of the upper part of his body so that he can deal with air balls well in addition to having the strength that enables him to repel the players of the competing team, and that the exercise of this part of the player's body increases From the strength of the arms and shoulders; This gives the player an advantage in carrying out some play tactics such as side throws, and the upper body can be trained in many ways; Such as resistance rope exercises in gyms, or even lifting some weights with one hand and different movements.

Bottom: Fitness exercises for the soccer player must enhance the capabilities of the lower body, which includes training the muscles of the legs so that it makes them very capable of enduring running and running for a long time and long distances, and many exercises focus on training the lower body The player is like squat exercises with one leg, foot push-ups, as well as hamstrings.

The difference between individual and group exercises

Football is distinguished by the different physical capabilities of

the players in addition to the different physical exercises that each player can perform, and this difference is the result of the difference in the physical capabilities of the players, their age, or even their positions on the field, but these individual exercises for these players do not mean that they can learn Football skills and development on their own; They also have to practice the exercises as part of their team. This is to know the general rules of the game, learn important group plans and strategies, and acquire various skills; As passing, receiving the ball, dribbling and other important and basic skills in the game, therefore, both individual and group exercises have great importance for the development of the football player.

The importance of fitness exercises in preventing injuries

Injury is considered a possibility for soccer players during the football season, although some injuries may occur to players that may not be prevented and controlled; However, many injuries can be completely prevented and prevented through some preventive exercises that the player can perform, as doing physical exercises activates the muscles of the body and prepares them to accomplish intense activities, and to obtain good results in the prevention of injuries can be included The program the player's physical fitness exercises with some exercises to prevent injuries.