When playing football, technical, physical and mental skills come into play. Prioritizing just one of these items will not be enough if you want to boost your performance within four lines. Even if you have all the domination of the ball in the world, it won't do you any good if you are in poor physical condition and lose your breath with just ten minutes into the game. Likewise, a skillful player with excellent physical conditioning will not succeed on the field without concentration and the proper strategy. Considering these factors, create a training script that works on your technical ability, football strategy, physical conditioning and mental concentration to further improve your game.
Method 1 of 4: Improving Technique
Step 1. Practice embassadas to improve ball control
It is not necessary to have a lot of space to do embaixadinhas and, as much as a player is not doing this during the matches, being able to do them well provides great control and control of the ball.
- Try them for a little longer without losing control of the ball. If you can do it for five minutes straight, try to get to ten minutes. Prepare a timer on your cell phone or use a kitchen timer.
- Embaixadinhas also help you to catch and intercept the ball better.
Step 2. Prepare cones to train dribbling
You can buy these cones at any sporting goods store or on the internet. Even if you don't have much space, you can train in a small part of the yard, for example. Place the cones in a line and dribble them, going in and out, as you move forward.
There is also the possibility to train indoors, but only if you have permission. Although there's no way to use boots inside, dribbling in this situation provides obstacles and opportunities to change direction and train harder dribbles
Step 3. Kick the ball against the wall to improve the first touch
Find a solid brick or cement wall that can withstand repeated kicks and won't break. Start by standing 60 cm from the wall and kick the ball against it as hard as you can. Position yourself to receive the ball, dominate and kick it back against the wall.
Noticing an improvement in touch, move away from the wall little by little and try to kick the ball as hard as possible as you did before
Step 4. Create a regular workout plan
Even though you train constantly with the team, it is also necessary to train alone if you really want to improve performance. Set aside a time when you can devote 20 to 30 minutes each day to practice the techniques.
- Include at least five minutes at both the beginning and end of your workout to warm up and rest your body. This is to avoid injury.
- Another option is to plan different workouts as a way to train different techniques constantly. Think about how you can adapt the techniques learned to the team's training so that you can do them yourself.
- If you have a close friend who lives nearby and plays on your team, plan joint training with him.
Step 5. Develop a special skill
Think of an aspect of football that you are very fond of, and can do well, or seems to be a natural gift. Prioritize this skill in personal training and turn it into an authorial technique.
- Perfecting a technique values you as a player and can make the coach keep you on the team. Example: when playing fullback, you can work your defensive header.
- Finding an opportunity to use a special technique can also boost your self-esteem and help you gain confidence as a player.
Method 2 of 4: Improving Fitness and Fitness
Step 1. Improve reach with dynamic stretches
These stretches, such as the forward lunges and squats, are a good way to warm up your muscles before a workout or conditioning work that will increase your joint flexibility and range of motion.
- As a warm-up, stretch five minutes before training or playing a game.
- Static stretches can increase your risk of injury, especially if you do them at the beginning of a workout without your muscles being warmed up.
Step 2. Use interval training to gain stamina
Many football players jog or run to increase cardiovascular endurance. However, no matter how much a player runs a lot during a game, it is a fickle run, that is, you run and stop, trot, sprint, walk and change direction several times. The function of interval training is to prepare you for these movements.
- Interval training typically includes high- and low-intensity workouts that mimic a player's movement in a match.
- When choosing interval workouts, try to pay more attention to those that mimic the movements you would probably use when the ball is rolling. In the off-season, a 30-minute session of these workouts, three or four times a week, can help keep you in shape.
Step 3. Do compound exercises to train strength
Compound exercises like the squat, lunge, and push-up work more than one group of joints and muscles. These exercises automatically balance the strength of opposing muscle groups, which can help prevent injury.
- Most exercises should be done with your body weight - or free weights if you want to work resistance. When it's out of season, try strength training two or three times a week. In the regular season, you can even do one training session per week, but don't go overboard!
- Move your entire body to strengthen all muscle groups, prioritizing your lower body and core.
Step 4. Jump rope to improve coordination and foot speed
Alternate jumps between two feet, one foot and cross, gradually increasing the speed of the jumps. Even if you don't have a rope, it's still possible to mimic the movement.
- Using a jump rope with weights provides a gain in strength and balance in the upper body and core.
- Start by jumping for 15 minutes, three or four times a week, and gradually increase the duration. You can also include jumping rope in interval training (if you are doing it).
Step 5. Do plyometric drills to gain speed and agility
Plyometric work uses explosive movements, such as jumping, to develop slow-twitch muscle fibers that provide more strength and speed. Some examples of basic plyometric exercises are jump squats and burpees.
- In addition to plyometrics, practice running to improve your speed. A fit professional football player can run 27 meters in four seconds.
- When out of season, do 20 or 30 minutes of plyometric and sprint exercises at least once a week. It will not be necessary to do this during the season.
Method 3 of 4: Creating Tactics and Strategies
Step 1. Watch the pros' games
Watch closely the movements of the best players and try to understand how they maintain possession and create goal plays. Think about which situations you can use the learned strategies, adapting them to your playing style.
- Watch teams that have various styles of play, not just the ones you like. Another possibility is to analyze a single team playing against others that have different styles. The question is to understand how they adapt their own strategy to take advantage of the opponent's weakness.
- An alternative way to learn effective strategies is to watch games where the small team beats a high-level team.
Step 2. Use field width in attack
When your team has possession of the ball, go to the side of the field and use the width of the lawn to break the other team's defense and create scoring opportunities. Make quick passes and guide the ball to keep it moving.
- When you keep the ball moving, the defense can't get close and make it difficult to pass.
- Pass the ball to players on the sides of the field to open the defense and create spaces (the famous defense holes). That way you'll be able to put a teammate in a good position.
Step 3. Compact the team to defend as a group
When the opponent has the ball, the general strategy is to defend as best you can. In that case, retreat to the middle of the field and move with your teammates like an impenetrable wall.
The opponent will try to open the defense, so stay in position, especially when they try to pass the ball to a player on the wing. Example: if the ball goes to the right wing, the entire team must defend to the right
Step 4. Constantly use your team's strategy
The coach will pass on the team's default strategy to you and your teammates. When in doubt, use this strategy as standard procedure, regardless of the capabilities of the opposing team.
- Your team's strategy should make the most of strengths and minimize weaknesses. When you see that you can improve your strategy, talk to your coach and teammates.
- Work with the coach to find out what you need to do within the strategy, especially if you've changed positions.
Step 5. Study opponents' strengths and weaknesses
Before matches, you will adapt your strategy to reduce the action of strengths and take advantage of the weaknesses of the opposing team. Carefully analyze the style of play of this team, noting only the individual aspect, but also the collective.
By understanding the behavior of opponents in various situations, you can anticipate the response of these players, making you proactive on the field
Step 6. Talk to teammates
When you're out on the field, talk to your teammates and also listen to them if they talk to you. Example: let them know if an opponent is putting pressure on them or if you are free to receive the ball. If the opportunity presents itself, ask for the ball and enter the game.
- Use both your voice and body language to communicate. Keep your eyes pointed straight ahead and don't lose sight of the ball.
- The strength of the pass also serves as a message. A weaker pass shows that the receiver is free, but when it comes strong it can indicate that an opponent is in the neck.
Method 4 of 4: Developing the Right Mindset
Step 1. Play for the team
Football is a team sport and playing only individually does not do much good. All your efforts on the pitch should revolve around creating opportunities for the team to score goals, as individual plays are more for you to show up.
When you have a personal problem with a teammate, leave them off the field. With the game going, forget about personal disagreements and focus on helping the team
Step 2. Talk to yourself to encourage yourself and stay focused
The act of repeating phrases of encouragement mentally can improve confidence and help keep you focused on the moments of the match. When you feel like criticizing yourself, calm down and go back to thinking positive.
Example: repeat to yourself “It's all right, I'm good at the game. Just shoot for goal, it's ok. Jeez, I kicked well!”
Step 3. Think about the games you played well
Visualizing and meditating can help you gain confidence and improve your own image as a player. Take five to ten minutes every day to sit quietly in a corner and think about times when you played well or scored the winning goal.
Think about the sensations of the movements and your body. Recreate the play remembering the games you played well and also the great move
Step 4. Try some breathing and relaxation techniques to improve self-control
Deep breathing exercises can help you stay calm during pressure. Football is a sport with a strong emotional aspect and, for that reason, opponents will try to provoke you to distract you.
Practice some positive reactions to moments that might generate anger or sadness. Example: Instead of getting annoyed or questioning the referee's marking, make a more relaxed comment to one of the opposing players (“Looks like it's all working out for you guys! I'm going to start playing more!”)
Step 5. Learn from mistakes and let them go
You will not be able to improve as a player, whether in football or any other sport, without making mistakes along the way. When the inevitable happens, take a deep breath and get back into the game.
After the game, or at the end of training, you will have time to analyze mistakes and learn. When the ball is rolling, get them out of your head, because if you keep thinking about it, you will get distracted from the game and your performance will be poor
- Drink plenty of water while playing to stay hydrated. Dehydration can lead to fatigue and injury.
- Wear the proper equipment whenever you train, especially cleats, shin pads and socks. That way you will get used to using the right equipment, as well as helping to avoid injuries.
- Look for the position of the opposing goalkeeper and decide where you will kick the ball.