soccer stamina

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SANCHIT AGARWAL Social Media Executive [email protected]

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Post on 12-May-2015

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This PPT is Specially made for the amateurs who are new to football or they find some problem in playing football because of lack of stamina. This PPT help soccer players to move in right direction to build stamina. It Include the: 1. interval training procedure and plans 2. How to reduce Lactic Acid and the steps which help to reduce. 3. Different types Of exercise like a. Jogging b. Shuttle Running c. Hill Running

TRANSCRIPT

Page 1: Soccer stamina

SANCHIT AGARWAL

Social Media Executive

[email protected]

Page 2: Soccer stamina

How to Increase your Stamina for Playing Football ?

Topic

Page 3: Soccer stamina

Soccer stamina is important if you want to stay fit & avoid injuries.

As a soccer player you need strength to be able to accelerate, spring and move quickly during a soccer game.

Your stamina levels will therefore be crucial if you want to perform well on soccer field.

Learn How to Increase Your Soccer Stamina With These "Easy to Follow" Tips

DO YOU REALLY WANTS TO INCREASE YOUR

SOCCER STAMINA ?

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Interval Training

Interval Training - Workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods increases fitness and burns more calories over a short period of time than steady-state cardio.

Interval training is tough, so if you're just starting to work out, spend a few weeks to a month building your stamina with cardio workouts before adding interval training to your routine.

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Interval Training Plans

Add these interval training plans to your gym routine once a week to burn more calories, build more fitness, and get out of the gym faster.

1. Cardio BlasterThis is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time. 

How to do it:•Warm up for 15 minutes. •Then run, bike, or row for 3 minutes at 90 to 95 percent of your maximum heart rate (should feel like 8.5 or 9 on a scale of 1 to 10). Take 3 minutes active recovery (you're still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times. •Finish with a 10-minute cool down.

Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health. 

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Interval Training Plans

2. Speed playSprinting is great for tightening and toning your legs, glutes, and core. It increases your muscle power, which helps you push harder and makes your non-interval training workouts feel easier so you can challenge yourself and burn even more calories. How to do it: •Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout. •Run, bike, or row for 30 seconds at a nearly all-out effort. Take 3 minutes active recovery and repeat the 30 on/3 off pattern 5 or 6 more times. •Finish with a 10-minute cool down.Bonus benefit: Because of its very high intensity, this workout is very short. 

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Interval Training Plans

3. Cardio-Sprint PyramidThis adds sprint interval training for a fast and fun workout. Here, after each burst of hard work, you'll recover for the same amount of time. 

How to do it: •Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout. •Run, bike, or row: During the work periods, you should have a rate of perceived exertion (RPE of 8 to 10, followed by 30 seconds of active recovery.Build and taper the workout like this:.

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30 seconds sprint/30 seconds recover1 minute sprint/1 minute recover2 minutes sprint/2 minutes recover4 minutes sprint/4 minutes recover2 minutes sprint/2 minutes recover1 minute sprint/1 minute recover30 seconds sprint/30 seconds recover

•Finish with a 10-minute cool down.

Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.

Interval Training Plans

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Interval Training

A Football Team During Interval Training

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How to Reduce Lactic Acid

The feeling of pain comes from lactic acid build up, resulting in a burning sensation in the muscles. It is a natural reaction by the body. You can reduce lactic acid during a workout by following basic steps that can be enhanced by eating certain foods.

Do You Find Lactic Acid a Hurdle during playing Soccer ?

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Steps To Reduce Lactic Acid

Step 1Complete a total body warm-up routine before every workout. The warm-up helps prepare the body for exercise, along with reducing lactic acid build up. Use various light-intensity exercises such as stretches and calisthenics for the warm-up.

Step 2Increase the number of workouts performed per week. Your body naturally increases lactic acid tolerance by improving the ability to buffer lactic acid during the workout.

Step 3Take an adequate rest between sets. During the rest, your body has the ability to transport oxygen to the working muscles while removing the lactic acid.

Step 4Decrease the intensity of the workout while increasing the duration. The majority of lactic acid is released during short, high-intensity exercises. As a result, performing an exercise with less resistance for a longer time frame can help reduce lactic acid.

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Steps To Reduce Lactic Acid

Step 5Eat bananas or other foods high in potassium and electrolytes. While the carbohydrates in the bananas help provide energy during the workout, the potassium helps prevent a build up of lactic acid.

Step 6Take sodium bicarbonate -- baking soda -- to buffer the acidity of the blood during the workout. You can mix about 0.3 g of sodium bicarbonate with 12 oz. of water and drink continuously throughout the workout. The sodium bicarbonate helps extend muscular endurance by reducing lactic acid.

Step 7Consume a glutamine supplement during the workout. Glutamine is an amino acid that plays an essential role in decreasing muscle breakdown and recovery time that also helps to reduce lactic acid.

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Steps To Reduce Lactic Acid

Step 8Stay hydrated during the workout by drinking about 8 to 12 oz. of water per hour. Proper hydration allows your body to remove the lactic acid from the muscles during and after the workout

Players Working to Reduce Lactic Acid

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1. Avoid Junk Food.

2. Always chew many times before swallowing the food to maximize your nutrients.3. Try to eat at least 3 big meals per day combined with 3 small.4. Avoid commercial energy drinks and power bars.5. Try to sleep at least 8 hours.

Eat Well and Sleep Good

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1. Keep in mind that it will take you some time to reach a good stamina level especially if you are new to soccer.2. Don't rush and practice every day, instead, take a day off and rest.3. By taking it easy your muscles will get a chance to recover.

Don't Practice too Much!

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How to Increase Your Stamina?

Here are 3 examples on how you can increase your overall stamina:1. Hill Running2. Jogging3. Shuttle runsWe would recommend you to start first by jogging a mile, perform 10 hill runs and finish with shuttle runs.

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Hill Running

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Jogging

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Shuttle Running