Individual Football Training Program
Football or soccer is a worldwide sport played between two teams consisting of eleven players each. The sport uses a spherical ball, which is not handled but only kicked around the field to reach the goal. Both teams have to defend a goal on each side of the field. Both teams have to score by passing the ball through the opponent’s goal. The game is played for 90 minutes with two half times of 45 minutes and a break of 15 minutes between the half times. The team with more goals or score at the end of the 90 minutes wins.
In this article, the topic of discussion is individual football training program, so one should have proper soccer information before playing the sport or even training for it.As per the rules set by FIFA, Federation International Football Association, there are two teams that can play the game. Each team has 11 players that consist of one goalkeeper, defenders, midfielders and attackers. So now we know that there are four different types of positions one can train for.For an Individual Football Training Program, we need to know about the different football exercises, soccer practice drills and soccer information.
Workout- Fitness is the key
Football is a game that requires speed, strength, agility explosiveness and endurance. To gain such qualities, a player needs a complete workout. To get the best out of your body, you have to listen to your body. Sometimes your body needs to be pushed and when you have gone through a hard week your body will demand rest. So keep things balanced.
First of all, you need to have control over your stamina and pace. These are the most important factors of a football player. You should start by going for a jog every day. Jogging helps you gain pace and increase stamina. While you are jogging you should increase your speed or go for a sprint for 10 seconds and come back to your normal speed. Benefits of jogging are increased stamina, pace control, and weight loss.Secondly, you should do body exercises like push ups, pull ups, crunches and sit ups to keep your muscles tight and ready.This workout routine should be in your daily plan. Nothing will be achieved without body fitness. One thing you need to keep in mind, this is a workout to stay fit, not a diet plan so keep yourself healthy and do not skip your meals.
Football Exercises- To the next level of fitness
These football exercises will take your game to the next level. It is recommended that you should do a 15minute warm up before these exercises.
- Shuttle Run: The most effective football exercise.
To do this exercise, you need to place 2 cones 20 yards apart. Then you need to start running from one cone to the other. Complete this exercise 3 times or 6 sprints. Each 6-sprint rep should be completed in 30 seconds so use a stopwatch.
Make an area that is 15 yards apart and another that is 30 yards out. Use cones for this as well. Now you have to run between the 15-yard apart cones for 20 times. Take rest for 2 minutes and then run between the 30 yard apart cones for 15 times and then take rest and go back to the 15 yard area.
Accelerate, decelerate, stop, turn, accelerate and rest.
- 50 yard suicide:
Set up 6 cones, each should be placed 10 yards away from each other finishing at 50 yards. What you have to do is run till 10 yards and run back to starting point, then run to 20 yards and then run back to the starting point. Do this sprint work out till 50 yards.
10, 20, 30, 40 and 50 yards. Do this 4 times with rest between each sequence for 2 minutes. These exercises are enough for beginners. So now its time to learn some soccer practice drills and football drills for the field.
Start at half field and try to score a goal front hat distance with the ball. Then retrieve the ball and come back and do it again for 10 minutes. This will warm you up for the later drills. 15 minutes
Next, juggle the ball with each foot twenty times and repeat this for four times. Then keep juggling from right and then take the balls and juggle them on your thighs. You can make your own sequence in juggling. This will help you in controlling the ball. Do this for 15 minutes and head to the next drill.
Now find a wall where you can strike the ball with both your feet. Strike the ball at different power levels and try to control the ball when it bounces back from the wall. Do this drill for twenty minutes by hitting the ball with both feet. Use all the different parts and sides of your feet to strike the ball.
Moving forward, now kick the ball up in the air as high above yourself and try to control it on the inside on your foot when it comes back. See if you can juggle the ball when it comes back to you. This will improve your first touches and control of the ball.
Now dribble the ball at high speed for twenty yards. You must touch the ball at each step and go fast as you can. If you have a set of cones, set them up in line so you can eave across them. 5 minutes
Lastly, repeat the second drill for 5 minutes. This should be followed by a slow jog around half the field, set of 50 sit ups and 25 push ups. Also end your drills with a little stretching.
Dribbling- To enhance your dribbling skills, you need to run with the ball with each step touching the ball. Move as faster as you can and in different patterns.
Kicking- For this you will need the assistance of a goalkeeper. Set the ball at different angles and try shooting at the goal and scoring it. Use the lace covered part of your foot to shoot with power and best control.
Is one of the most important parts of football. The whole game is based on passing. Passing creates opportunities for goals. This drill requires a number of players.These soccer practice drills and football drills are used in individual football training program to build oneself for the field. At a beginning stage such exercises and drills are needed to become a pro. Fitness is the key and training requires a fit body. Focus on basic techniques, such as proper dribbling and kicking the ball, rather than advanced methods, such as slide tackling or goalkeeping. When your base is set, you can specialize in a position by going for advanced training. All international and national players go through the individual football training program first and practice these soccer practice drills and football drills before they specialize further.
Keep in mind football is a sport that needs hard work and training. One cannot go from zero to hero overnight.