What is the muscle-training menu necessary for improving football?


In addition to basic movements such as running and kicking, football has a characteristic of "contact sports". It is a sport that requires a great deal of physical strength because it plays at high power and high speed while repeatedly moving and changing direction without losing to the opponent.

Introducing muscle training that is useful for creating a well-balanced and strong body that matches the competitive characteristics of football and a body that is easy to move.

What muscles do football players need? Muscle function useful for football

In football, along with appropriate muscle mass, the agility to react quickly to the movement of the ball and the opponent, the stability to control the ball at high speed and the ability to exert muscle strength in the change of movement such as sharp turning Is required. Another feature is that there is always contact with the other party. Understand how the muscles work to achieve speed, stability, and agility without losing contact.

ü  Lower body

Directly connected to leg muscle power. You can expect an improvement in overall play such as speed, power, and kicking power that can run one game. It is also important for step work and agility in moving the center of gravity.

ü  Upper body (neck, shoulders, chest, back, upper arms, etc.)

Produces power that does not lose to the opponent in contact play. It is necessary to maintain a stable balance of the body even when making a sudden change of direction and to make a stable movement.

By strengthening your muscles, you can extend the throw-in distance and control the throwing where you want to go.

ü  Core

(core) Stabilization and strengthening of the core is useful for maintaining body balance and advancing play against ball control and contact play in unstable postures. It is also important to improve the instantaneous power such as the stability of the running form and the speed of movement.

Muscle training menu recommended for football players

In order to exert the instantaneous and explosive muscle strength required for football, it is necessary to incorporate self-weight training and be able to control one's body freely.

Let's improve the coordination ability that the power is transmitted well from the trunk to the whole body by gaining appropriate muscle mass and training in a well-balanced manner.

Menu to train the quadriceps

Quadriceps is a general term for the four muscles located in front of the thigh. It is mainly involved in the work of stretching the knee and is necessary to support its own weight. It is useful for adding speed and explosive power to the basic movements of football such as kicking and running.

ü  Effect

Strengthening kick power and running speed

Sudden stop operation from dash running

ü  Typical events: Squat

§  Legs open to waist width and stand straight

§  Stretch your back and crouch in 3 steps

§  Lower your hips and lower your center of gravity as if you are sitting in a chair

§  Do not stretch your knees in 4 steps Stand up to the point

10 times per set Let's increase the number of times when you get used to it

ü  Precautions

Do not lean forward and keep your chest stretched. Keep your knees out of your toes.

There are also variations such as extending the arm straight forward or straight up.

Menu to train the triceps

The triceps surae is the so-called "calf" that collectively refers to the gastrocnemius muscle in the superficial layer and the soleus muscle in the deep layer. It is involved in the work of stretching the ankle and is necessary for making dynamic movements such as sharp turns using the toes and ankles. When moving while standing, it is a muscle that is always used, but it plays an important role in instantaneous movements such as dashing and jumping.

ü  Main effects: Improvement of agility, control of ankles and toes, etc.

ü  Typical events: Standing Calf Raise (

§  Open your legs about the width of your shoulders and stand straight (

§  Raise your heels to the point where you can stretch them up and stand on your toes .

§  Keep for 2-3 seconds and slowly lower your heels. Repeat at a constant pace.

1 set 20 to 30 times 3 sets

Menu to train your latissimus dorsi

It is the largest muscle on the back and is attached to the left and right from the spine. Produces strong power when the arm is pulled back greatly. It is a muscle that connects the upper and lower body, and is also greatly involved in raising the body. By pulling the kick foot far back and transmitting the power of the latissimus dorsi to the foot, such as when hitting a shot, you will be able to hit an accurate and stable shot without relying solely on leg strength.

ü   Main effects

Body balance that won't lose in contact play

Improves the accuracy of shoots and passes

ü  Typical event: Diagonal chin-up

§  Hanging at an angle with your feet on the bar or horizontal bar.

§  Be sure to keep your heels on the ground.

§  Raise your body so that your chest is drawn to the bar.

10 times x 3-5 sets

ü  Advanced: Suspension (chinning)

§  Hanging on a bar or horizontal bar. Keep your feet floating from the ground.

§  From the hanging state, pull up the upper body straight up so as to pull the shoulder blades.

12 to 15 times, 4 to 5 sets

Menu to train the core

It refers to the central part of the body, and refers to all parts of the body except the head, arms, and legs. Most of the movement begins in the trunk and is transmitted to the limbs. By strengthening the axis of the body, the interlocking of the upper and lower body is enhanced, which leads to the improvement of the performance level using the whole body. It is also important to build a strong body that will not lose even in contact play.

ü  Main effects

Stability of foam, improvement of instantaneous power, etc.

ü  Typical events: Front bridge (plank)

§  Lie down and put your elbows on the floor with a width slightly wider than your shoulders

§  Support your body with your elbows and toes and keep them in a straight line from your head to your heels.

60 seconds x 3 sets.


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