How Playing Football benefits you?

There are many benefits of playing football. Although the main essentials of this game are fast footwork, speed, and endurance. It is the most popular game in Europe and Brazil, Americans are gaining interest and trying to be part of it both as a recreation and a competition. You can play this game with any number of people and all you will need is some open space. India too is catching up with this trend. Check out the football prices in India on Amazon or Flipkart or visit decathlon. Here are a few benefits of playing for you to be encouraged

1. Increased Aerobic Capacity.

A good level of stamina is required for anyone to be running for 90 minutes irrespective of the intensity they are running. Thus there is no doubt that football players have a higher capacity for aerobics.

2. Cardiovascular health improvement

Throughout the game, an average player will have to run 5-7 miles. The player’s heart rates are high due to the continuous walking, jogging, and running. All these activities provide excellent cardio exercise. This also helps in strengthening the player’s hearts’ by resisting plaque building in the coronary arteries, reducing blood pressure and burning the excess calories.Check out the football prices in India on Amazon or Flipkart or visit decathlon

3. reduces body fat and tone muscles.

Football helps you in burning fat as it makes your heart and muscles work in different ways. Football will improve your muscle mass and fat burn. It burns more calories than any other workout as the players are forced to use their aerobic and anaerobic pathways.

4. Bone strength

As people get older, bone density tends to decrease. The football match is an excellent way to improve bone strength with repeated movements in the game. The fitness regime followed to play the game is a great way to keep your bones strong.

5. Coordination

Running, walking, sprinting, coordination is key for playing football. When you dribble, turn and pass, they need a good amount of coordination between speed and direction. Also, the player’s hand-eye coordination is enhanced when they kick or receive the ball. The match will be good when there is better coordination.

Football also promotes teamwork and sharing in the players. This also has its impact on the development of the brain’s cognitive functions as the game requires you to stay focused, persevere and have self-discipline. Check out the football prices in India on Amazon or Flipkart or visit decathlon The game is fast and helps you in making the right decisions quickly. It reduces anxiety and lets you bond with friends and family anywhere and at any time.

 

The 4 Best Exercises for Football Players

When football players hit the gym, they usually focus on either heavy weight training to build size and strength or specific drills to improve athletic performance at a combine-style skills showcase. Both styles of training are important, and both styles have their place.

But maybe more than any other sport, football—with its sheer speed and raw collisions—demands explosive hips, cutting ability, and agility to transition quickly between acceleration and deceleration.

That’s why plyometric exercises are so valuable for football players. Plyometrics—up-and-down, side-to-side, and twisting movements—develop both strength and speed, activate the body’s central nervous system, and stimulate fast-twitch muscle fibers that enable the athlete to generate force quickly.

Plyometrics also help defend a player’s body against injury on the field by improving an athlete’s “elasticity,” the ability to withstand the rapid loads and muscle lengthening that occurs on each play. Think of a wide receiver straining to catch the ball or a defensive end maneuvering toward the quarterback—those motions demand explosive elasticity.

These 10 basic exercises—focused on plyometrics—will improve your ability to accelerate and decelerate on the football field and recover quickly between practices and games.

Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.

1. 3-Hurdle Drill

Why you should do it: This drill improves quickness and your body’s ability to perform cutting movements important in football. It also improves coordination.

How to do it: Take three low (about 6”) hurdles—books, cups, bricks, or similar objects will work—and lay each 2 to 3 feet apart from the other. Stand over the first obstacle. Quick-step laterally (that is, side to side) over the obstacles, never crossing feet. Rapidly reverse direction. Only your outside foot should go beyond the last obstacle. Go for 30 seconds.

2. Box Blast

Why you should do it: To improve explosive power in your hips and legs, which is especially important when creating separation from opponents on the field.

How to do it: Stand with one foot flat on a low (about 6-12”) box, arms bent to 90 degrees and cocked back. Jump vertically by exploding through the front leg, extending the hip, knee, and ankle. Land in the starting position—land on both feet but with slightly more weight on the box foot—and, without pausing, immediately take off the same foot, repeating the jump for 10 reps. Repeat with the other leg.

3. Lateral Bound

Why you should do it: To build explosive lateral power in your legs, which is important in football regardless of position.

How to do it: Stand in athletic stance, with both feet on the ground but most of your weight on your right leg. Squat slightly with the right leg, then use it and your glutes to jump to your left. Extend your right leg as you leap and land on your left leg only. Regain your balance and repeat to the other side. Hold for a count of three on each side. Do 10 per side.

4. 90/90 Stretch

Why you should do it: This opens up the torso and muscles of the middle and upper back—areas that take a pounding in football—and makes them more flexible.

How to do it: Lie on your left side with your legs stacked and knees bent to 90 degrees. Hold a pad or towel between your knees. While maintaining pressure on the pad or towel and keeping your hips still, rotate your chest and right arm back to the right. Trying to put both shoulder blades on the ground. Hold it for at least two seconds and return to starting position. Do 10 reps per side.

6 simple steps on how to become a better football player

Football is the world’s biggest sport and with so many people playing it from such a young age, the competition to make it as a professional is immense. 

Regardless of age or ability, becoming a better footballer is something every player wants. The beauty of most sports is there’s always room for improvement, no matter how good you may already be and football isn’t an acception.

So how do you become a better footballer? Pre-season is the perfect time to try and ready yourself for the new season and making the most of this time could be what elevates you to becoming a better player.

1. Practice, practice & practice

First touch

To become a good player, you need to be able to have a great first touch. Being able to control the ball close to your body, with both feet, will make a significant difference to your game and ultimately, your first touch dictates what your next move is going to be.

explains how he practised his first touch when he was younger:

“When I was a little kid my dad used to throw the ball up as high as possible and I would try and bring it down, with my left foot and then my right foot.”

He added, “I’d play out the front of the house, kicking the ball against the wall, left foot, right foot, over and over again. If you keep working on it, working on it, working on it, eventually it will come.”

Shelvey is now playing in the Premier League, so if something as simple as this made him a better footballer then it can certainly work for you too.

Academies and development squads will often get you kicking a ball against the wall before every training session for a number of minutes, taking it in turns with both feet to improve your touch.

The video below shows you how to practice your first touch and the variety of touches you can use in a game situation.

Weak foot ability

One significant way to get better at football is to become confident using your weaker foot, an asset than can even hinder some professional’s at times.

This is a skill that can separate you from plenty of other footballers and if you can strengthen your weaker foot from an early age, the chances of you becoming a great footballer will be increased.

Again, something as simple as kicking and controlling a ball against a wall with your weaker foot will definitely be beneficial for you. It’s often the case that players rely on their natural foot for years, so trying to then use your other foot more often will be difficult at first but continuous practice will enable you to develop your weaker foot quickly.

Getting your coach to set up drills in training where you have to use your left foot can also be key, simple passing and shooting drills as well as making you use your weaker foot in a practice game will give you the confidence to take that into a real game scenario.

Different positions will need to strengthen their non-dominant foot in contrasting ways. For example, it isn’t much of a necessity for a centre back to be able to be able to finesse the ball into the bottom corner from 12 yards out, something that is essential for a striker.

They will be more worried about having the power and accuracy of a pass or clearance to get them out of potentially dangerous situations, having to switch back to their stronger foot because they’re not confident on their weaker foot could prove to be costly.

talk about how important it is to be able to use your weaker foot and how he still feels he can improve his.

Effective Ways To Increase Stamina For Football

Here are some ways with which you can pump up your stamina and play the ‘beautiful game’:

1. Practice Specific Exercises:

  • Cardiovascular Exercises: Practice cardiovascular exercises or ‘aerobics’ (swimming, rope jumping, running, stair-stepping, jogging, skipping, cycling, rowing, etc.) at least for 30 to 50 minutes every day. It will give a boost to your stamina by increasing your aerobic capacity to a great extent.
  • Circuit Training: Weight-based circuit training (sit-ups, push-ups, lunges, squat jumps, etc.) can help you a lot in developing muscle strength, thereby improving your endurance. Exercising for 1 minute at each of the 10 to 20 stations of a circuit is considered to be enough.
  • Plyometric Exercises: It has been found that plyometric exercises (one leg jumps, box jumps, burpees, stair hops, and other similar quick explosive movements), especially the weighted ones, can increase the energy and resilience of a football player significantly.
  • Stretching: Stretch your body before and after exercises regularly. It will not only build your stamina, but also keep you away from injuries.

2. Train Yourself Properly:

  • Sprinting: It is crucial to train your body beforehand, so that you can sprint-jog-sprint during the game as fast as possible. Performing a cycle of 15-20 yards of sprinting (including the recovery time) every day can help you immensely to enhance your stamina. You can also practice sprint drills with additional resistance (wearing weighted pants or vests) to make the most of your training.
  • Speed Endurance Runs: This particular training is necessary for increasing your capacity of moving over different distances fast and efficiently. As a result, your level of endurance will also go higher.
  • Fartlek Training: This is a modified form of speed endurance run, which helps the player move for a constant duration by altering his or her speed accordingly. Being a randomized version, it gives lots of energy and stamina to the trainee.