Equipment-assisted training to improve the explosiveness and agility of football players
Abstract
Main: Football players need to release power in a short time when they dribble or shoot quickly, so they need explosive power. Explosive power comes from muscle strength, and muscle strength comes from muscle mass. Result: Football players can increase leg muscle mass to increase the upper limit of muscle strength, the upper limit of explosive power, and the upper limit of jumping ability. Discussion: Agility ladder training (rope ladder) is mainly used to practice coordination, balance and agility. It can enhance the speed of lateral displacement, and also enable the feet to move faster and increase the frequency of steps. Football players need to do this training. During training, the toes should be stepped on the right rhythm, and the hips can be swung while stepping, allowing the body to twist to any angle. Combined with cross steps and single-foot in and out, it can greatly increase the flexibility of both offense and defense. Rope ladder training. It provides a great multi-plane dynamic warm-up, which can develop the connection between the brain and muscles, and is also good for eccentric contraction and stability. In addition, it can also enhance the reaction time to the ball and exercise the muscles of the feet. Methods: Short-distance sprinting can increase the activity of fast-twitch muscle fibers, which contribute most to explosive power. At the same time, dynamic weight training such as squats and box jumps can significantly increase the strength of lower limb muscles for football players. The increase in weight and number of repetitions in strength training should be gradual according to individual ability to avoid muscle damage. Focusing on strengthening the stability of the core muscles can effectively support the development of explosive power in the leg muscles. Conclusion: Football explosive power training can train the ability of muscle cycle lengthening and shortening, effectively utilize the elastic potential energy stored in the soft tissue during the lengthening process, reduce the energy consumption of direct muscle contraction, and improve explosive power energy.
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