Table of contents:
- Why interval training is important for football players
- Interval training tips for ball players
- Jogging and sprinting
- Ride a bicycle in the hills
For soccer players, the agility of dribbling and dribbling is one of the assets to shine on the green field. If you want to be a reliable ball player like Theo Walcott who can run as fast as 32 km / hour or even Gareth Bale who has a running speed of up to 35 kilometers per hour, of course you have to practice more. There is one physical exercise that can be helpful for increasing your agility and ability to master the field: interval training.
Want to know what are the benefits and tips of doing interval training for soccer players? Stay tuned for the information below.
Why interval training is important for football players
Interval exercise is a physical training method that focuses on alternating exercise intensity. So in one exercise session, you will train with heavy, moderate, and light intensity at the same time. Types of exercise can vary. Starting from running, swimming, to riding a bicycle.
Pay attention when you play soccer. Throughout the game, you have to keep changing the physical intensity. Suppose you are running at high speed while chasing the ball, then suddenly have to decrease your running speed to dribble and control the ball. You also need to be agile enough to stop suddenly and turn around to outwit your opponent.
If not trained, these sudden changes in intensity will tire you out quickly when playing ball. You may also have trouble adjusting your running speed. Because of this, you need to start regular interval training.
Apart from increasing acceleration and stamina, interval training is also good for training the endurance of the muscles, especially in the legs. This can prevent possible injury while playing soccer as well as make you more flexible.
Interval training tips for ball players
Not sure where to start interval training? Take it easy, here is a guide to doing interval training for soccer players.
Jogging and sprinting
To train your acceleration and stamina while running on the field, you can do running interval training. The method is quite easy. Start with jogging as usual for two minutes. Then, increase your running speed so run sprint for about 30 seconds.
After that, lower your speed again until it is finished jogging for 30 seconds. Then sprint again for 30 seconds. For maximum results, you can use it timer to indicate when to change the intensity and pace of the run.
You can do this exercise for five to fifteen minutes. If you are unfamiliar with interval training, start with just four to five minutes. Since this physical exercise is quite strenuous, don't train for more than half an hour.
Ride a bicycle in the hills
If you like to ride bicycles, choose tracks that are ideal for interval training, such as hills. Up and down roads can be a good place to intersperse your physical intensity. For example, when the road is uphill, the intensity of your pedaling will certainly be heavier. Then when the road descends, you can rest a little.
Riding your bike while doing interval training will also help you to keep your balance while adjusting your acceleration. Remember, limit the duration of your workouts as they are intense enough for the body.
x
