How much does an individual football training cost. Program "individual technical training". Why is it important to find a good coach?

Not selected Lomonosov Institute of Engineering and Pedagogical Research of the Russian Academy of Sciences Financial University (former GUMF) AGPS of the Ministry of Emergency Situations of Russia AGZ of the Ministry of Emergency Situations of Russia AMI RANEPA under the President of the Russian Federation (ANX under the Government of the Russian Federation, RAGS under the President of the Russian Federation) MIGUP (former APU) ATiSO AU Ministry of Internal Affairs of the Russian Federation AFPS RF AFSB RF AHI im . V. S. Popova AEI AEiU ARBI VA Strategic Missile Forces im. Peter the Great (former VA named after Dzerzhinsky) VIU MO RF VUNTS VVS VVA them. prof. NOT. Zhukovsky and Yu.A. Gagarin (former VVIA) VU MO RF (former VPA named after Lenin) VURHBZ WISV (former VU) VAVT Financial University (former VGNA) VGIK VKSH MEDT VTS S. Melkonyan Shchepkina TI im. Schukin (former VTU named after Shchukin) VIU GASYS GASK GKA them. Maimonides Gos. IRA them. Pushkin GMPI them. Ippolitova-Ivanova RSAI (formerly GSII) National Research University Higher School of Economics (GU-HSE) GAUGN (former GUGN) GUS GUU GEI GEITI Humanitarian Institute GITR MGPI (now MGPU) DA Ministry of Foreign Affairs of the Russian Federation MOIUP Yurinfor UPS (until 2013) UPSM MOIU (formerly UPSIT) UPS RGIS (VSK) IGU MGIMO RF Ministry of Foreign Affairs IGA IGiMU GUU IGUMO IDK INESNEK IZHLT IITEM IIR IK IKiP IKSI AFSB RF IMBO IMPE im. Griboedov IMTP IMES IMPiPP IME IMEI (world economy and informatization) IPV IPO IPP IRESPiP ISB ISI ISBTISU ISN ISSO INEKBI IEiK IEP INEP IEKP FRAME IEFP IEPiUR IYaiK im. L. Tolstoy LI im. Gorky MATI MHSH MIGMT MIM Link MIEP MNEPU MIEPP at MNEP MSI im. Derzhavin MUM MUI KNOW MTI MAP (international) MGIIT them. Yu.A. Senkevich (formerly MATGR) MAEP MGAVMiB them. K.I. Scriabin (former MBA) MGAVT MGUPI MITHT MGAFK (Mossport Academy) MGAH MGK im. Tchaikovsky MGUTU im. K.G. Razumovsky (formerly MGTA, VZIPP) O. E. Kutafin University (MSUA) First Moscow State Medical University. THEM. Sechenov (former MMA named after Sechenov) Mirbis RGAU-MSHA named after. Timiryazev MFYuA MAI MARCHI MBI MVVKU (formerly MVI, MVOKU named after the Supreme Council of the RSFSR) MVIREKV MGII MGPU MGPPU MADI MGAU them. Goryachkina MGAHI them. Surikov MGVMI RGGRU (MGRI) them. Ordzhonikidze MGGU MGIU MGADA (MGIDA, MIDA) MGIMO (U) MFA of Russia MGIM im. Schnittke MSTU MIREA NUST MISiS MIEM NRU HSE MIET MGLU (formerly Maurice Thorez MGPIIA) MGMSU them. A. I. Evdokimova Moscow State University of Humanities (formerly MGOPU) named after. M. A. Sholokhov MGOU im. Chernomyrdin MGSU NRU (MGSU-MISI) TI MGUDT (formerly MGTU named after Kosygin) MGTUGA MGTU named after. N.E. Bauman University of Mechanical Engineering (MAMI) MSTU Stankin MIIGAiK MGUDT MGUIE (formerly MIHM) MGUKI MGUL MGUP im. I. Fedorova (formerly MPI) MGUPP MGUPB MGUP (environmental management) MGUPS (MIIT) RGUTiS (formerly MGUS) MESI MGHPA im. Stroganova MGEI MGI im. Dashkova NRNU MEPhI MIBD MIBUA MIIA MGAKHiS (VZISI) MIMSR MIMB at VAVT MEDT RF MIP MIPP MIGKU MIU (management) MU im. S.Yu. Witte (former MIEMP) MIEPP MKVI branch of SPbGUKiT MNUI MOSA (former MOSU) MPGU (former MGPI named after Lenin) MPU MPSU (former MPSI) MRIVSEO MTUCI MTI (transport) MosU Ministry of Internal Affairs of the Russian Federation MU Turo MIPT (GU) SPbGUP ( MF) SPbIVESEP in Moscow MFEI MGTA (formerly MELI) MEFI NOU MEI NRU MPEI (MEI TU) MAHU in memory of 1905 Leningrad State University. Pushkin in Moscow NIB IPPiP Continent<Евро-Азия> PMUI ITT (Moscow region branch) RAA them. Plevako RAZhVZ RAMiA RAM them. Gnessin RAP (justice) RAP (entrepreneurship) GITIS RGATiZ RGUFKSMiT (GTSOLIFK) RMAPO RMAT (MF) RPA MJ RF RTA REU im. G. V. Plekhanov RGAZU RGGU RGAIS (former RGIIS) RNIMU (former RGMU) im. N.I. Pirogov ROAT MIIT (formerly RGOTUPS, VZIIT) RGTEU RGUITP RGUNG them. Gubkin ITLP MSUTU (former RosZITLP) RosNOU RPI St. John the Theologian RUDN RCTU im. Mendeleev RIU USMU (former RUI) SDI SGA SFGA (NOU SGI) UNIK MAO (UNN - Natalia Nesterova) URAO Financial University (FA) under the Government of the Russian Federation School-studio of the Moscow Art Theater NOU SA MITRO RSSU MGOU (regional) MIFKiS MABIU WORLD Moscow State University MFPU Synergy (former MFPA, MMEIIFP) MEPI MGGEI (former MGSGI) MIA MVSHM USSR Ministry of Internal Affairs (until 1992) IMDT RAHI MHPI ITiG RUK (formerly MUPC) Moscow State University of Management MGIM IEAU MSEI INES NI VSHU MIMEMO (formerly MIMEO) MIL HSC MoSPI at Moscow State Pedagogical University PSTGU MTI "VTU" (former VTU UNESCO) NIEV AEB Ministry of Internal Affairs of the Russian Federation (former ANP FSNP RF) RIPTIB (IMC) Institute of Business and Design (former InOBO) Collège Universitaire Français de Moscou BHSAD IMSGS NES NID MGLI SEI MINRO UML at the Moscow City Committee of the CPSU NIM BBI OITiR IGTM (formerly IAYA) MIRTSHB MosAP under the Government of Moscow VIA im. Kuibyshev IPK IIM MNI SIYU IOSO RAO MI 21 MAMARMEN IMLI them. Gorky MAOK IMEMO RAS VA BTV GPI PIU AUMP MPI FSB RF (former MVI FPS RF) ASOU MVSHB SSE Russia USNG IEF Synergy MIAPP (IAPP) MVSHSEN IIS ABiP MIUS NMU MIP (psychoanalysis) IUiI MPEI (economic) MGUI RSCHP IAMT MOVUKI UIIT VPPPKRK PASS IFTI St. Foma IRT IPIU ISOM SFI VASHGD IGUPIT ITEF EEI SGEI ISPE MAGMU IRDPO FPI PI RAO PYU PIP ISE MAB IFEP OZ MIKB (former MAKB) MSGI IKT MVSE FI SIP IEUP MEGU IPE EUP IKM VAGSh Armed Forces of the Russian Federation OVA Armed Forces of the Russian Federation (formerly VA im. Frunze) INiSB MARTIT IUP IUEPI VGS them. Dubnova (former EUM) NISD VEGI IE RAS IZiSP under the Government of the Russian Federation IO RAS MIAN IGiP RAS MIU (Islamic) SIIA ION (former ANO) IE RAN SRI SP RF MIOO (former MIOPKRO) MUI RF Ministry of Internal Affairs ISK RAS GASIZhKK MOUI at PCPI Ministry of Justice of the Russian Federation (formerly IEFP) VKSR IPU RAS MTI (theological) ITIRSHB ISPT APK and PPRO GNII RNS FTS RF MIPK MSTU im. Bauman IRI RAS IUV NMHTS im. Pirogova VSHII MBSH IPB of Russia CEPL RAS GII RAS IS RAN RISK (RISC) IMET RAN EAOI ISPI RAN ZNUI IEPP IDNT IEK IIC VSHDSI at RATI (GITIS) MSDS TAEKH VIESH INEOS RAS ILA RAN GIUV MO RF IPU Askeri RIK RAS MIEE FIRO IPMech RAS VNIIVGE IHO RAO ITTI IOF RAS VSTISP IIP IPD MFPA VVI (former. VVF at MVA them. Skryabin) FIAN im. Lebedev RZTI MIPK REU them. G. V. Plekhanov EPI IH im. Vishnevsky RAMS SIUS VKIA MERT IP RAS MUGU IOCH RAS MIPK RRiSHP INP RAS CEMI RAS IEA RAS im. N. N. Miklukho-Maklay MNIOI them. P. A. Herzen IIO RAO IPM them. M. V. Keldysh RAS IA Ph RAS AGPRF Institute of Biomedical Problems RAS IREI UKU IG RAS IPNG RAS ISZH IVI RAS IIST ITI im. P.M. MN Gersevanova ISl RAS IF RAS EBS IPI RAN GOSNITI KNOW ART INFO - Ruthenia GIA (GIA) IFES RAS IBG RAS IPEB MABT "Forex Club" INEUM im. I. S. Bruka AIS IPE RAS NISK IIS RAO (formerly NII OPV APN USSR) San Marino IMASH RAN im. A. A. Blagonravova MFPI IPKP IKSR SRI SPiPRL IHT AII VGKPI RBU ITPI IMM RAS MAFSI NIFHI IYAMS IATU APRIKT IKI RAS Kora Moscow IPKIR IPPC "Professional" TsNIITMASH IPC RAS PPDS NIKFI IESO ISP RAS MPDAiS IONH RAS IVP RAS ISMO RAO IAP ICM RAS IA RAS IPKON RAS RISI INION RAS ASMS RRC KI UMTs ZhDT Cyril and Methodius Moscow School of Management Skolkovo MTS MEIEFP IOGen RAS INBI RAS VIAPI im. A. A. Nikonova GU IMEI RTI im. A. L. Mints SOPS RAS MITP RAS VNIIgeosistem MASI IPTC VINITI RAS RAPS (former IPK Russian Ministry of Railways) IVF RAO IRE im. V.A. Kotelnikov RAS Research Institute of FCM Roszdrav Research Institute of OPP RAMS TsNIIS IPKgossluzhby IFBT VIGIS PAPO ISOUKIT VNIIDAD IPK DSZN ISP RAO GKNPTs im. MV Khrunichev IT Academy IUPFAN Centro Gregorio Fernández ARMO IISU MGAAAII S. Andriyaki Institute of Physical Chemistry RAN MISB MAA VNIINTPI ISO RAO IMAD Strelka IPG IIPR IPPD RAO University of Work Correspondents. Ulyanova VNIIZhT ABiSP MKTA IEUSP BON IPK FMBA of Russia SAMB ISA RAS VNIIMS ShAD TsNIIPSK im. Melnikova INO IRYA RAN Research Institute of Virology RAMS IBHF RAS OTI EJUI NII TSS GosNIIgenetika IMB RAS IGO IREA IGiSP IDM IESB MISAO NTSSSH im. A. N. Bakuleva RAMN MIGTIK VNIIPVTI VDA IU (MskUniversity) RAKO AIC YuI (MskUniversity) MOSGI MGIMT PU First of September Touro College - Lander Institute Moscow IUB AMIR NIIRPO IT (MskUniversity) IE (MskUniversity) IP (MskUniversity) I.P. Bardin IPSU GEOKHI RAS 25 State Research Institute of Chemmotology of the Ministry of Defense of the Russian Federation VIEV MONIKI im. M.F.Vladimirsky ITIP RAO ENTS Ministry of Health and Social Development of the Russian Federation NAMI Academy GRU NII SP im. Sklifosovsky IABiA MARSH INASAN GINFO IMEI (management, economics and innovations) MICTIR MINEKBIK SGLA IPPI RAS MBS TsNIIP urban planning RAASN ESMOD MOSCOU IMG RAS VFEU AVR (formerly. KI KGB) JIHT RAS MSEC Research Institute of Urology Ministry of Health of the Russian Federation MNIIP CBS RPU VNIIGiM im. A. N. Kostyakova INSTEP ICP CITO them. N. N. Priorova VNIIneft im. A. P. Krylov Higher School of Economics Konstantin Raikin MMI "Reaviz" GNITsPM IGE RAS GNTSSSSP im. V. P. Serbsky NIIOR them. V. A. Negovsky RAMS IFA RAS VKIA MFA RF acad. B.V. Petrovsky RAMS ISEPN RAS MBA School MEGI RNTsRR

A personal trainer will teach you how to handle the ball correctly, how to outplay a defender and score a goal in any goal, even with the most the best goalkeeper on defense. Football is a team game, one solid and living organism. You need to feel your colleagues nearby in order to right moment give the pass and not lose the ball. All ball handling skills, feints and interceptions, strokes and tackles, movement and pursuit with and without the ball, penalties, free kicks, corners and much more can only be delivered to you by a professional football coach. Team-group actions should be the basis of your game, individual lessons with a coach do not mean individual game in a team, but it trains your breaking through a free-kick with a virtuoso hit in the top nine. When playing football with a coach, for the sake of safety, you must definitely pass a medical examination, since more than half of the playing time you will have to move intensively and the body will receive a load. During the game, the pulse can fluctuate from 150 beats / min. in 80% of players and up to 150 bpm. the remaining 20% have defenders and a goalkeeper (who don't take action very often). Running and intensive walking without the ball is 90% of the total playing time. To put the correct a strong beat, personal trainer must first teach you the basics of football, without which you are unlikely to be able to get the ball to those same gates.
We have professional football coaches in our catalog, do not doubt their achievements and experience!

For those who want to become a real professional football player

The material is addressed to football players, their parents and friends, coaches, school physical teachers, everyone who can help a football player in his sports career. Methodology individual training to the game that we offer is exclusively practical experience gained in the process of working with players of various levels of training and age, in the team and outside the team.

Almost all methodological literature on the topic "individual training of football players" is intended for coaches working in the Youth Sports School, football academies or in professional teams, i.e. trainers who are sufficiently prepared theoretically and have experience working with a strictly defined contingent of athletes involved.

But football is played by different categories of athletes who have different abilities in terms of their physical data, family circumstances, limited time, etc., and therefore pursue different goals in sports. Millions of people play in amateur teams for their enterprises, universities, army units, in the championships of cities and regions. This is a huge army of football fans, unfamiliar with the specific terminology and principles of Theory. Physical Education, but which also needs recommendations that are accessible in the form of presentation. They are no less than professionals, responsibly, to the best of their ability, prepare for the upcoming games, play recklessly, give themselves completely wrestling and want to avoid injury in order to continue tomorrow labor activity, study, service. And among them there are many young people who still dream of professional career in football and not only as a player.

In my youth I worked athletics where functional training plays an important role. Then for many years he was engaged in individual physical training of football players, where the main goal of the training was to achieve a high functional state for the upcoming games. In parallel with the classes in their teams, the players additionally trained in groups of 3-4 people. In one of the groups of young football players was my son Andrei, who began to play football seriously at the age of 12 in a simple school section and already at the age of 17 he played in professional team. Later, in Germany, I happened to be engaged in individual physical training of the amateur league player H. Maslar, who later played in the team of the 1st German Bundesliga. Some experience has accumulated and, having studied quite a lot of literature on this topic, I made some discoveries and conclusions for myself, which I would like to present here.

Objective:

1) help young players and coaches

2) draw more attention to the functional training of the players.

3) involve more stakeholders in the preparation of athletes. We can consider this an appeal and a guide to action for those football players who are not sure about their sporting future. Also, experienced footballers will find a lot of interesting things here. I will be glad if you discover something new for yourself here!

For football players

You want to be the best in every game, you want to become a professional. Remember, in one of the games you succeeded in everything; precise strikes and assists, won all martial arts, managed everywhere and scored a goal, avoided injuries and was less tired than usual. It was not random luck, you were at the peak of your fitness. This form can be dialed for each game due to individual additional training. An example training plan can be found below.

Remember, selective coaches invite only those players who consistently show their best qualities to the teams.

Coaches

This work will allow you to draw up plans for the physical and technical training of players in an individual mode or as part of a team in a matter of minutes. A modular form of these plans can be printed from our computer program on the Internet AT: WWW. FOOTBALL-MASGUT.com. You can easily make your own amendments to the proposed plan and distribute the loads more accurately, achieve better results with relatively small amounts of training work. It is better to control the functional state of the players. Involve more stakeholders in the training process who can help you prepare high-class football players.

Parents

Your son plays football, you want to help him do it professionally, avoid injury and become successful in later life. You can help him! To do this, you do not need to have a higher physical education. You will find here a lot of useful information presented in an accessible form. Further, in the method of individual preparation for games, the most effective exercises are given, during which your help will be invaluable.

Foreword

In a football match of any level, you can see at least 3-4 situations when a player hits the opponents' goal and misses the goal, although no one interfered, and it was close to the goal. At the same time, we hear the commentator's words: "... he was aiming at the left near corner, but the accuracy was a little lacking ..." In fact, the player just hit the ball, and it flew as it was hit. The leg, unlike the muzzle of a gun, does not have strict geometric shapes, which means that hitting the ball cannot be 100% aimed. Therefore, to achieve the accuracy of strikes, passes and maintain this quality throughout the entire playing career, it is possible only by constant repetition. This is the first and essential condition. The same can be said about other technical skills and physical qualities.

The second condition necessary for a football player to realize his best qualities in the game is the ability to manage one's functional state

It is no secret that the main cause of instability in the playing season and the vast majority of injuries received by football players in games are the deterioration of the functional state, the inability to prepare the body for upcoming game. A football player enters the field to play in insufficiently high sports form and tries to fulfill the tasks of the coach. As a result, bruises, sprains or more severe injuries received in martial arts. A vivid example of this is the injury of the goalkeeper of the Russian national team I. Akinfeev, received in a collision with Welliton. It seems that if Akinfeev were in better shape at that time, he would have managed to group up and save his (already weakened by the operation) leg.

Thousands of young talents want to become football professionals, they play and train for years, they know what to do on the field, they have excellent technique, sometimes (unfortunately, only sometimes) they show the highest skill. But in the end they lose perspective and, at best, play amateur leagues or leave this wonderful game due to injuries or ignorance due to what to rise further, how to continue their career as a football player. Need to study!

The main thing is to learn how to manage your functional state (sports form), especially during the competitive period. Only in a state of the highest sports form during competitions can an athlete best realize his moral-volitional, physical and technical capabilities, and avoid injuries. The football player must come to this state at the end of each inter-game cycle, that is, to the game.

Exercises for individual training

Individual training cannot be at the expense of team training, it must be extremely short in time and not boring. Exercises must meet the objectives of physical and technical training, be as effective as possible and easily controlled in terms of volume and intensity, so careful selection of exercises for these workouts is necessary.

Specifically, what are the most valuable physical qualities and technical skills that players need that we want to develop and maintain during the week leading up to the game?

Starting speed, speed, accuracy of strikes and passes.

Coordination, agility, strength, speed in the fight for the ball.

Distance speed, endurance, frequency of movements, leg strength.

The strength of the blows, the strength and speed of the muscles, ligaments involved in hitting the ball.

We have selected four exercises that, in our opinion, most closely meet the specified criteria. We named them conditionally: ex. No. 1, ex. No. 2, ex. No. 3, and ex. No. 4. In the future, under these symbols these four exercises will take place in the methodology and in computer printouts of sample plans individual lessons on physical training. Next, we will look at them in more detail.

Athletes have a saying that defines the principle of running training "to learn how to run, you have to run." When selecting exercises, we also followed this principle: in order to increase starting speed, you need to start as much as possible; to learn how to hit the ball, you need to hit the ball as often as possible; to learn how to fight for the ball, you have to fight longer, etc. All workouts are interval. Rest pauses, heart rate, exercise duration and the number of repetitions are strictly regulated in the weekly training plan. For constant monitoring of heart rate during these exercises, football players put on mobile heart rate monitors.

So, for the development and maintenance of the above physical qualities and technical skills, the following four exercises are proposed:

Goals: starting speed, speed, accuracy of shots and passes.

Passing the ball in pairs in one - two touches, with a mandatory starting acceleration of 3 - 4 m towards the ball and returning to starting position. The movements are of a shuttle, almost cyclic nature. The required pulse is achieved by the distance between the partners of 10 - 15 m, and the speed of the ball, i.e. the force of hitting the ball. This exercise can be done without a partner, as in volleyball in front of the wall. The main task, starting accelerations towards the ball and returning to the starting position.

Ex. No. 1 is performed in two modes: passing the ball in one touch and in two touches. When passing in two touches, the player with the first touch sends the ball to himself on the move, under the blow (not to be confused with stopping the ball) and the second touch (hit) immediately sends it to his partner or to the wall. Thus, it turns out that the player continuously for 35 - 40 sec. performs starting accelerations and makes passes to the partner at the pace set by the heart rate monitor.

Ex. No. 1 teaches a football player not to turn off the game, always keep the body in position high start. An example is the defender of the German national team E.Novotny. During the whole game, even not in a game situation, he resembles an athlete in a high start position.

Exercise No. 1 trains the ability of a football player to transfer the ball accurately and quickly in the right direction, without delay in handling or stopping. The pace of the game in modern football is getting higher, the speed of the ball is also growing, any pass or pass of a partner (opponent) is more like blows and it is very difficult to react to them, especially under pressure. Most often you have to play with one touch or without reducing the speed to correct the ball to yourself on the move or under impact. technical reception"stopping the ball" takes on a new meaning. One of the coaches said: “The ball is stopped on two occasions to take a penalty and to take it home!”

Ex. No. 1 dramatically increases the number of touches and hits on the ball during training. It develops starting speed, passing culture, accuracy of passes, shots from any foot, ball control is more confident, decision-making is accelerated in different game situations. The results are noticeable after a month of classes. (Watch the video)

Goals: coordination, agility, strength, speed in the fight for the ball.

Hitting a randomly flying ball with different parts of the body from any position. The ball is tied to a pole. The length of the pole is 4 meters. The coach (one of the players) holds the pole so that the ball hanging on it glides over the lawn (floor) for different levels, within reach of the players.

Ex. No. 2 can be performed in two versions, depending on the tasks. The first option, let's call it ex. No. 2(a), the simplest, the player hits a randomly flying ball with virtually no preparation for any part of the body allowed in football, after which he immediately groups up for a new hit. Kicks can be from different positions in the jump, in the fall, depending on the position of the ball in this moment and the situation the player is in after the previous hit.

In the second variant, let's call it ex. No. 2(b), two players fight for the ball "on the ground and in the air." The goal of each is to get ahead of a partner and be the first to hit the ball. The fight for the ball in the penalty area, for example, after flank passes in a normal game situation lasts no more than 3 - 4 seconds, but in our training, the ball returns to the fight after each hit and the combat continues continuously, for 35 - 40 seconds. That is, the time spent by a football player in a state of fighting for the ball in such a training increases many times over.

In both options, the pace is set by the coach, who, after each hit or touch of the ball, must quickly return the ball to the fight or under the hit. By this, he maintains the pace of the exercise, and therefore the given, necessary pulse for athletes.

This simplest device is effective for training martial arts, especially in the fight for riding balls. The exercise increases the contact time of the football player with the ball and with the opposing partner. In a long fight for the ball, the players grind to each other (to the opponent), respectively, the number of bruises and injuries received in martial arts decreases, the angular movements that injure the opponent disappear on the one hand, and the ability to avoid excessive zeal and unjustified risks of getting injured on the other side is acquired. . If you take several unhewn stones, put them in a drum and rotate the drum for a long time, then the stones will first scratch each other with sharp corners. But then gradually these corners will be smoothed out, and the stones will take on rounded shapes and stop injuring each other, about the same thing happens with football players when this exercise is performed for a long time.

Ex. No. 2 develops spatial coordination, agility, speed, the ability to fight for the ball, win martial arts, cover the ball with the body, etc. Effective for practicing attacking actions (closing the ball into the goal) and interrupting flank passes in defense. (Watch the video)

On our video you can clearly see how exercise No. 1 and exercise No. 2 do, former player"FCBayern" Munich Pole Slawomir Wojchikowski and player "Viktoria" Cologne Japanese Gall Dompir. Pay attention to the active position of the body of the players during the entire time of these exercises.

Targets: distance speed, endurance, cadence, leg strength.

Running uphill, running up the stairs. It is convenient to do this exercise on the stadium podium or on any stairs where there are at least 30 - 40 steps. Ex. No. 3 can be done in two modes, stepping on each step or jumping over the step.

This exercise has a cyclical nature and therefore physical activity is dosed extremely accurately. It should also be noted that, ex. No. 3 gives the same training effect as the most popular jumping exercise among athletes, but there is no danger of injuring the ankle or knee joint.

If there is no ladder nearby, you can find a suitable hill on the ground and run on it, there is no fundamental difference if you manage to maintain the necessary pulse at the same time.

Ex. No. 3 is indispensable in speed-strength training, for the development and maintenance of speed endurance, distance speed, frequency of movements, speed and leg strength. It also improves running technique. (Watch the video)

Goals: the power of impacts, the strength of the speed of the muscles and the strengthening of the ligaments involved in hitting the ball.

Footwork (scissors) on the water. Rest your hands on the edge of the pool (reservoir), make biting blows on the water with your feet. The necessary pulse is achieved due to the frequency and strength of kicks on the water.

We want to draw your attention to the exceptional effectiveness of this exercise. Brazilian children chasing a ball on sandy beaches have been observed to have snapping kicks with a short leg swing. This was explained by the fact that they swam a lot and they have well-developed abdominals and all the leg muscles used when hitting the ball.

Ex. No. 4 is quite difficult to organize under normal conditions (you need a pool, a pond), so you can do this exercise separately during the day.

To put a hit (pass accuracy) you need to repeatedly hit the ball, but if you infinitely increase the number of hits in training, then injuries to muscles, ligaments, and joints begin. The cruciate ligaments and menisci of the knee joints are especially vulnerable. And here an indispensable exercise for their safe development and strengthening is ex. No. 4. It is especially effective during the recovery period after injuries of the musculoskeletal system (watch the video).

If there is no pool, do Ex. No. 4-a. We put weights on our legs. Lying on your back, vertical and horizontal leg swings (scissors) with maximum amplitude. (see video).

As you can see, all exercises are performed not only with partners, but also alone, which is very convenient. If for some reason a player has no one to play with, he can prepare for the upcoming game on his own. Provided by http://football-masgut.ru

Don't be afraid of big physical activity. To overcome the psychological barrier, many famous athletes, participated in extreme tough competitions in other sports. For example, once upon a time in the annual traditional marathon run in the Baltic village of Vyandra, members of the combined boxing teams of the Baltic Republics participated in full force.

AT game types sport the most important physical quality is special endurance. The development of this quality knows no boundaries at all. If you follow the principles of the "Theory of Physical Education", such as the principle of systematic, then you can achieve phenomenal opportunities. The world record holder, English stayer D. Bedford did up to 15 km in training. jumping exercises. In order for the musculoskeletal system to withstand such loads, it takes many years to continuously and consistently increase the number of exercises. But strong-willed efforts and observance of certain principles alone are not enough for this, at any stage of the training process injuries will begin or the training effect will be insufficient. Therefore knowledge is needed various techniques workouts. If an athlete wants to achieve something more in sports, then he should not rely only on the knowledge and experience of coaches. We must try and "turn on the brains" ourselves. In any profession, the better the student is erudite in his subject, the more chances he has to become a master. There are no exactly the same training methods, just as there are no absolutely identical athletes. And there are no methods that are suitable in all respects for each athlete. Learn everything. The more knowledge, the more chances!

Both the coach and the athlete must believe in the methodology they have chosen, no training without this faith will lead to success. A player's career depends on many components: psychological attitude, ability to get along in a team, physical and fighting qualities, and playing skills. But the most important thing for achieving high results in sports is the ability to learn. FOOTBALL is our school!

Means of achieving high sports form

The main task of training is to bring a football player in a high functional state (at the peak of sports form) directly to the game.

The main means of achieving this goal - properly selected exercises.

Sports uniform is recruited due to three components:

precise dosing of volumes and intensity training sessions;

proper use of recovery tools;

changes in the diet.

We will look at these components, day by day between games. The most common mode football matches- one game a week, most often on Saturday. Based on this, compiled rough plan individual training sessions for a week.

As we have already said, workouts are interval in nature, in the rest intervals between series, you can do stretching exercises. Heart rate is monitored by mobile heart rate monitors. In our methodology, a slight carbohydrate abstinence is provided. That is, we offer the following: after playing for 2-3 days, slightly limit yourself in the use of carbohydrates (sweet, starchy foods, lemonades). Then it is important to increase the amount of carbohydrates in the diet, gradually, day by day towards the game. But this should be strictly individual and under the supervision of a doctor.

Day one (post-game).

The task is to recover as quickly as possible after a tense game. The athlete gets tired not only mentally and physically. During the game, especially in hot weather, the body dries up, and mineral salts are washed out with sweat, the carbohydrate and protein balance is disturbed, etc., and the body is depleted.

The training is restorative. It can be easy run, walking, swimming. Everything is done on a whim without any tension. Easy cross-country or walking through the forest is desirable outside the team, so that no one distracts and the player can scroll through the episodes again and again in his head yesterday's game analyze and draw conclusions for yourself.

Massage, a light sauna, and any cultural events will help you recover.

High-calorie nutrition with a high content of vitamins (juices, vegetables, fruits). It is important to restore the water-salt, protein and carbohydrate balance in the body.

Second day.

The task is to get involved in the work schedule of training, to prepare for increasing loads. Thorough workout. The whole complex of exercises is performed at the level aerobic threshold, that is, the duration of the exercises up to 40 seconds. Heart rate up to 150 beats / min. Carefully monitor recovery in the rest intervals between repetitions. Within 2 min. the pulse should drop to 80 - 100 beats / min. If the pulse rate decreases more slowly, then next exercise do on the pulse up to 130-140 beats / min.

Not bad on this day to get a general massage, as well as warm up in the sauna. Any (non-alcoholic) cultural events.

Restore the water-salt and protein balance in the body, but refrain from excessive consumption of sweet, starchy foods, lemonades.

Day three.

Thorough workout. Ex. No. 1, ex. No. 2 and ex. No. 3. Interval training on the pulse up to 160 beats / min. The number of repetitions and speed increases, but not the duration of the exercises. Pay attention to the recovery in the rest intervals between repetitions, it is shorter than the previous day. The pulse drops to 100 - 110 beats / min, but not more than 2 minutes.

Not bad on this day to get a general massage or foot massage. Restore the water-salt and protein balance in the body, continue to refrain from excessive consumption of sweets, starchy foods, lemonades.

Day four.

Thorough workout. The whole set of exercises. Interval training on the pulse up to 170 bpm. The number of repetitions reaches its maximum values this week, and the intensity also grows. Recovery in the rest intervals between repetitions is even less, up to 110 - 120 bpm, but the same as on the previous day, no more than 2 minutes.

Not bad on this day to get a general massage or foot massage. Caloric nutrition. Restore carbohydrate, water-salt and protein balance in the body.

Day five.

Thorough workout. Only ex. No. 1 and ex. № 3. Interval training with maximum intensity on the pulse up to 180 bpm, with rest intervals up to 120 - 130 bpm. The number of repetitions is drastically reduced. Light sauna. Not bad on this day to get a general massage, foot massage. High-calorie food with a high content of carbohydrates.

Day six.

Thorough workout. Only ex. No. 1 and ex. № 3. Interval training with maximum intensity on the pulse up to 180 bpm, with rest intervals up to 110 - 120 bpm. The number of repetitions is reduced.

Please note that when hitting the ball, there is a strong load on the ligaments of the ankle and knee joints. Ligaments are restored in 48 - 56 hours, so on this day it is advisable to hit the ball not for strength, but for technique and accuracy.

Also on this day, abdominal exercises, push-ups, cycling and other exercises that require monotonous efforts are undesirable.

A diet high in carbohydrates.

Day seven.

If you prepared for the game, but could not participate in it (canceled the game or were on the reserve), then repeat the training provided for on the 4th day of the week, or use the accumulated energy in another way.

Exercises

Exercise No. 1 Develops starting speed, dramatically increases the number of touches on the ball during training, increases the accuracy of passes and shots from both feet, controls the ball more confidently, and increases the speed of decision-making in different game situations. The results are noticeable after a month of classes.

Exercise No. 2 The ball is attached to the pole with a cord and returns to the player after being hit, this exercise effectively develops coordination of movements, increases the contact time of the football player with the ball. You can work out the closure and interruption of flank passes in attack and defense. This device is super effective for martial arts training, players can fight for the ball continuously.

Exercise number 3 Running on the stairs is indispensable in speed-strength training, for the development and maintenance of endurance, distance speed, frequency of movements, speed and strength of the legs, and also improves running technique.

Exercise No. 4 To deliver a shot (pass accuracy), you need to repeatedly hit the ball, but if you infinitely increase the number of shots in training, then injuries of muscles, ligaments, joints begin, and exercise No. 4 is an indispensable exercise for their safe development and strengthening. It is especially effective during the recovery period after injuries of the musculoskeletal system.

Exercise #4a Effective Exercises, to improve the accuracy of the player's passing.

Passion for football in Moscow knows no bounds, and almost every yard has its own team. But professional possession of the ball is not given from birth - it will take a long time to learn. It is advisable to start playing football when a good personal instructor is found - despite the seeming simplicity, mastering this sport is not easy.

Football coach - your way to success

Every professional team has a coach, and its success largely depends on him. For novice football players, a personal instructor is also important, who is ready to correct mistakes at any time, protect them from injury and teach important nuances of the game. All conditions have been created for playing football in Moscow, and tournaments are held both in open and closed areas.

After a football coach is found, classes can begin immediately - no complicated equipment is required, and the physical condition of the player does not really matter. Endurance, speed and the ability to make instant decisions with the right training process come fast enough. They are important to the player.

The work is aimed at the qualitative development of individual elements that are necessary for successful game:

- Stops during the game;
- Pass;
- Taking the ball from members of the opposing team;
- Leading and turning;
- Feints.

Based on specially created and proven methods. They provide a variety of techniques. This is excluded when studying in large groups in the Youth Sports School. The problem is that the number of repetitions is limited due to the large number of athletes. On average, during one training session in the Youth Sports School, an athlete touches the ball 200-300 times. This is negligible. Members of the world academy of football express the opinion that in order to achieve excellent results in big football you need at least a thousand touches in one session.

FC Stuttgart coach on youth football

FC Stuttgart coaches

Malyukov Oleg

Senior coach

Education:

2014 – UEFA B license

1992-1998 - Footballer of Apoel Ironi - Rishon Lezion, Israel

1998-2004 - Footballer of CSKA, Moscow

2005 - Football player in Khimki, Moscow

2006-2008 - Football player Spartak

2009 - Anji footballer

2010 - Footballer Kuban

2011 - Football player Salut, Belogorod

2013 – 2016 Coach Academy Dynamo Moscow

2016 - Coach at FC Stuttgart

Davit Mikawa

Main coach goalkeepers

Education:

2011 – Belgium, UEFA certificate, Goalkeeper Coaching Course in Belgium

2010 - Georgia, licensed to UEFA

Graduate of the State University. Ilya Chavchavadze of the Zugdidi branch, faculty of "Physical culture and sports", specialty "Teacher"

2017 - Coach at FC Stuttgart

2016-2012 - Coach of FC "Zugdidi"

2012-2010 - Georgian Football Federation, goalkeeping coach of the Georgian youth team, individual training, participation in championships and in qualifying tournament in Malta, Poland and Germany, participation in a friendly tournament in Sweden

2010-2008 - Footballer of FC "Zugdidi"

Igor Kryzhanovsky