Specific Strength And Fitness Warm Up , Stretching And Flexibility

A good warm -up program is an important part of therapy stretching and flexibility. The right balance of hot - and stretching part of a football - specific strength and a program of physical training . Injury prevention is crucial and an important reason for a single warm-up stretching and flexibility program approach . Before processing a training program extended workout routine or football competition , football athlete , heat, and for a period of between 15 and 30 minutes , not only to the risk of injury to reduce , but the results of training and improving game performance.

Good warm - up routine has several important elements . The elements of a well-structured warm - nutrition and stretching should be integrated into an overall strategy to correct the various muscles of the body as before the training in a way involved in training or competition ready designed superior performance. Each muscle and muscle group should work together in order to fully warmed injury if it is caused by stress, reduce stress or trauma.

Why warmed considerably to the success of a program ?

Good warm - for exercise is important for a number of reasons , and is responsible for a variety of advantages. The well-designed warm - up routine prepares the athlete physically and mentally , for high performance and severe physical and mental effort . While there are many reasons for this , perhaps the most important , because are warm - increases the metabolic rate and core temperature are . After a general increase in temperature , there is only an increase in the temperature of the various muscles involved in training and competition . An increase in the temperature of the muscles and increased blood flow to the muscles intensive , oxygen consumption, and makes full bladder prepared . In addition, the warm-up also have a positive cardiovascular effects generally increasing both the cardiac and pulmonary function, and a more complete delivery of oxygen and energy - providing nutrients muscles in times of peak demand. Again, it has a domino effect and connective tissue , so that the risk during periods of intense activity , heated and prepared for the activity before training or competition. The last point is important because many of the basic connective tissue sports injuries , such as ACL injuries are !

How hot - program for football - Force and fitness associated with development training program

There are several factors and considerations that play a role in shaping a force in connection with football training and fitness . With diet and nutrition , warm-up , stretching and flexibility are essential to the success of the program. For this reason , we spend a lot of time on the right Heating - Design and integration in this article.

It goes without saying , or should in any case it is very important to start with the movements and the simple and sweet first tasks . The idea is to move a motion and movement to another, taking a total construction site , and even a domino effect , the muscles leads to a fully swollen and with oxygen before strenuous activities . The process from easy to difficult , slow, fast movements and activities , each building and cumulative over the other , the pursuit of the athletes and body fully optimize the performance , regardless of the task.

The body , if properly engaged and warmed before strenuous activity and the demands of football - performance-related physical and mental vitality , both for strength and endurance during training or competition. With the body in peak readiness , optimally mentally and physically active , the probability of football - minimizes the specific sports injuries and football athlete training or competition environment quite ready to continue . The next step , now that we understand why ... is how !

The four components of an effective football - specific strength and endurance warm - up

The first step is a comprehensive general warm-up program. The second phase is the static stretching and differs from the third phase of the football - stretching and specific heat . The fourth step is dynamic stretching , stretching used to intervene and affect the muscles in synergy. The four elements are also crucial to the success of the program , building on the other , equally important. The Parties shall meet in the same way as muscles do , synergistically , all four work together to prepare physically and mentally for the body and also the preparation of the football - sports what is to come . Again, this process is designed to ensure that the football athlete has minimal exposure and the risk of sports injuries.

Phase One : General and general strength and fitness training warm - up

The total warm - up is less demanding of moderate physical activity . I recommend jogging, no faster than a brisk walk , usually about 400 meters , or a quarter of a mile . Then, to swing on the stationary bike, thereby increasing the intensity and duration of a low voltage and setting a period of 2 minutes to the medium voltage range of up to 20 minutes , and in the winter , we begin the exercise . The difficulty and length of time on the bike is usually determined during the test and is determined by the football - general fitness athletes . A good indicator that the athlete begins to heat - up to a moderate increase in heart rate and breathing and sweating be . The heart rate and breathing are usually by the table at the beginning of the program , then each week that will help to follow the overall results of the program , and will also help to search for signs of over training.

The main objective is the first step in heart rate and respiration, an indication that the blood and oxygen is transported to increase. Through the body at a faster pace As mentioned above , increased heart rate and breathing increases blood flow to the muscles and oxygen and energy supply to the muscles during intense physical training . The increased blood flow and nutrients to the muscles throughout the body and helps muscle temperature , which in turn will allow a static stretching phase increase.

Phase Two : Stepping it Up and static stretching

The second step is the static extension , and is in fact based on the total flexibility. Given the importance of static stretching and flexibility in the rule, it is always interesting to see how little football athletes involved ... or any other stretching routine for that matter. Static stretching is slow , easy, and continuously expanding the various muscle groups and is usually quite safe , and it is a very effective overall flexibility . The biggest problem with stretching is the shape and implement , as the parts are actually implemented . The right way is long and ballistic - Freedom of movement and constant pressure on a muscle or group of muscles. If done correctly , static stretching is very safe and comfortable. During the second phase of the hot - and stretching program include static stretching several large muscle groups back ideal for small groups of muscles and then back . The whole scheme usually lasts 5-15 minutes in the first instance and proceeds under slightly less time than the training .

In order for the static phase of the stretching of the muscles and the body of the athlete in a position in which to stretch the muscle or muscle group at a constant applied voltage. For starters, the muscle or group of muscles is relaxed to stretch . In addition to static , antagonistic muscles to relax . The antagonist muscles are the muscles "before" and the target group or muscle "to" muscle. Then, carefully and deliberately, the athlete slowly and carefully puts the body under pressure , focusing on the area to be stretched so that the total capacity of the muscle or muscle group. At the time of greatest tension , the grid is capable of allowing you stretch and lengthen the muscles , tendons and ligaments can be kept . If possible, this phase of football - is related , strength and fitness training is very effective in promoting flexibility. Second phase helps muscles and tendons and ligaments in a synergistic manner concerns extend both . Static stretching allows a greater degree of movement and mobility. This step is important in sports - the prevention of injuries, such as the strengthening and expansion of the muscles and tendons can be said to provide .

Follow phase one and phase two forms. The bases of the first to fourth floors form a football generally and efficiently - and specific warm-up stretching program . The warm- up program and general elongation is therefore to follow . The basic training is essential that the first two phases completely in the right way and for the increase in intensity and move in three phases and four rounded. The correct application of phase one and two offer a safe and effective exercise in stages three and four .

Phase three : Football - concrete plan and warm - up

In general, if the purpose of the warm - designed for the competition - specific stretching and was in training and competition , we would now be linked to the various parts and hot . However, since it focuses on strength and conditioning for football - athletes , we usually above the level of the racks for another series of static stretching , followed by some isotonic - includes documents . The main objective of the third phase should be in there , largest to smallest , and still other words, the upper body of a series of documents , including the back, chest, shoulders , triceps, biceps, forearms , wrists and hands. The neck is very important and must be taken , of course , and not for obvious reasons great care in the elongation of the neck. The neck has a very small number of muscles and muscle groups, but , Woody Hayes once pointed out to me , " as the neck goes , the body goes . " While Coach Hayes is obviously a legendary coach football , but the lesson was not to his student ( yours truly ) lost. 'S neck always special attention should be paid and as a footballer , neck plays both roles , its importance can not be overestimated. After the chest and throat, the less is the following . Included in the floor of his pieces for the gluteus maximus and minimus , hips, Quadraceps , hamstring thighs, calves , ankles and feet . Finally, the abdominal muscles were examined , and be , because of the neck, they determine the overall performance of the organization .

Obviously, the program is stretching can and often is quite a workout , especially at the beginning and the routine is . There are countless pieces are available and some of them will suffice. However, if you are an individual , effective, and designed for you, you should retain the services of a ( they are not always the same ) , the experienced experienced and knowledgeable strength and conditioning coach , in dealing with football - athletes in particular.

If the athlete has completed the third phase , he or she must sweat and the heart rate and breathing should be substantially increased . The idea is to integrate warm - up and stretching in the program overall fitness is such that a number of effects and cascading effects on the body of the athletes , all with thing in mind , the optimization of the overall development and equitable performance profits . In other words, it is my desire to be able to see them on the field!

Four steps : Football - strength and endurance is connected , warm - up and dynamic racks

Ultimately, this is a good warm - up should result in a series of exercises called stretching or dynamic stretching as dynamic . Clear dynamics often lead to injuries. Extends The main reason for the high incidence of injuries that has dynamic stretching with the athletes who are not good for the coaches who have experience in dealing with soccer - athlete or athletes have to do in general, or the athlete simply not guidelines for the training , which are formed liable . For the above reasons, dynamic stretching in the training with an authorized strength and fitness coach , and not just someone who likes to work out and I thought it would be a good thing to be involved are ! Dynamic stretching has to do with what I see as a neuro - muscular coordination and muscle training is about , rather than just flexibility , as the name seems to imply . Dynamic stretching therapy is usually designed and best suited for the best - amateur and professional football level - athletes , people who are well trained and are air-conditioned , competitive athletes . A dynamic stretching routine is performed usually maintained as a final , final phase of a flexible program for a long time and it is clear that the trainer and trainee "next - level" is appropriate.

Dynamic stretching usually involves a controlled movement, a bouncing or oscillating movement , so that the muscle through its normal range of motion . Gradually and over time , the degree of flexibility and range of oscillation is increased and extended to an area of excessive movement and a greater flexibility. The best example of this is done in the wrong direction in young athletes may be tempted her thighs , crossed one foot before the other , jumping up and down to stretch the biceps femoris . Done this way , the young athletes to a micro - cracks in the thigh and the risk of serious injury. But they see others do and to model the behavior . A recipe for disaster ... or at least a tendon blown! In the fourth phase , it is important that the athlete integrate dynamic paths that are the football - specific. Phase four highlight football - specifically , warm - up , stretching and flexibility program and will result in football - athletes to peak performance mental and physical preparation for training and / or competitions. In this phase of training , the trainees for what comes next is ready to the rigors of intense football - Specific strength training and fitness.

Finally, the most overlooked aspect of any exercise regime , heat - and stretching , must come first . Without adequate preparation, football , both physically and mentally - athletes can expect top performance and optimal training for profit. Training in four steps is a workout in itself and usually takes 20 to 5 to 45 minutes to work through . If the student is in the routine , the system and the difficulties used , the amount of time it takes to reduce it by . Interestingly, the time it takes intensity ... but it is the condition of the athlete . Thus, the integration and the off season , football -specific strength and fitness program into your workout routine , it is necessary to recognize the importance of nutrition with a good system flexibility up and hot. Both the above in place, we are ready to move to the next point on the real football - resistivity and a program of physical training.