Individual physical training for football players
More and more athletes, amateur or professional, call upon the services of a fitness coach. But why this professional is useful for your progression ?
Whatever your level of motivation, a fitness coach will be your physical and psychological support. Thanks to its personalized advice, he helps you to stay motivated and organize yourself to reach your objectives more efficiently, not to say overtake them.
Being coached by fitness coach individually, whatever the formula you choose whether it to be at distance or at home, it means benefiting from a personalized program adapted to your rhythm and your physical condition, as opposed to collective trainings. It allows you to avoid wrong exercises and above all the risk of injuries that can be dangerous in some circumstances. That solution guarantees a better improvement in total safety.
Some fitness coaches can even assist you in your nutrition plan and then guarantee a complete physical preparation.
What is a physical preparation for a football player ?
Physical preparation in football starts well before the season, some preparators even qualify it as the key phase for the player.
Physical preparation is defined as the set of procedures and operations that the athlete endures, both mental and physical, in order to put himself in optimal conditions and meet expectations in the best possible way. That starts by being able to hold 90 minutes on the ground without being breathlessness, assure a lot of intense and repetitive brief actions and being able to recover each time in 30 seconds maximum.
Efforts furnished by each player differ depending on the position held and the applied game system. For example, a midfielder runs more than an attacker or a defender. A goaltender covers an average distance of 5 km whereas an attacking midfielder can cover until 12 km during a match.
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Physical qualities in football
Efforts in football can be classified in 4 types : explosive, average, slow and rest.
Explosive efforts corresponds to approximately 5 % of total effort furnished by the football player. Even if that percentage is pretty weak, it is during this effort that we can distinguish and grade two players. Explosive effort generally corresponds to startups, sequences, strikes, jumps... etc. In order to maintain a high level, it is recommended that the athlete works on his endurance capacity on the following muscle groups "Quadriceps - Hamstrings - Glutes and Calves". He also needs to work on his vivacity, gesture speed or even aerobic power.
The choice of the preparation organization varies according to the player's role in the team. -
Develop its agility
In football like in any other sport (handball, rugby, volleyball or even basketball), agility is a key component. Sheppard and Young have defined agility as an entire body movement with a change in speed or direction in response to a stimulus.
Gain agility means reducing waste of time that results from the realization of a change of direction (Change of Direction: COD) while being able to keep its linear speed as much as possible. In order to improve that quality, it is mandatory to work on equilibrium exercises, the mastering of inertia, the speed of feet and coordination.
A study showed that 85 % of change of direction for a defender are rotations between 0 and 90°. That suggests once again that agility exercises differ from a position to another in the team.
Finally, to improve even more its performances, it is also recommended to work on its muscle strengthening, cladding and proprioception. -
Train better by evaluating its training load
Training load is computed according to a player's training plans within a specific period of time. That gives him an estimate of the sollicitation level of his organism and then allows to quantify the training impact over himself.
The control of the charge allows to optimize his training and find his balance for a better recovery.Being helped by a fitness coach means having the guarantee to reach your objectives. Indeed, the coach will analyze your profile well before each training session, will highlight your strengths and weaknesses to improve them. Breaches are the various details that the athlete doesn't see but that the coach points out.
Why choosing us and trust us for the future of your career ?
Confide to Hyan Khauv, it means benefiting from a cutting-edge expertise in terms of individual coaching with 30 years in the world of sports and 10 years of experience as a coach.
Passion for this job is in the air ! You are surrounded well and certain to get closer to your objectives. The concept of Hyan Khauv consists in always staying in the athlete's shadow and dispense a specific attention to its needs. Discrete and proactive, your career is his first goal.
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Cladding, why working on it in football ?
Cladding can be defined as the action to reinforce stabilizer muscles of the trunk such as the abs (rectus abdominis, transverse and obliques) and the para-lumbar muscles.
Working well on cladding creates a flat belly and protects intervertebral discs. That muscles have a balancing role for the moving body and favor impulse forces transmission.
For a football player, this increases his performances by allowing a better coordination and transmission of strengths between the top and bottom of the body. A player is performant when he succeeds in producing strength and direct it efficiently.
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Proprioception in football :
Proprioception is that capacity that a football player has (or an individual) to position itself on the ground (or another environment), without having the need to check that placement visually. This can be compared to a GPS, but without the control screen since it happens in the brain.
The development of that quality aims at deeply reinforcing the player's joints and allowing him to have a better body balance. This goes among others through the realization of slow and controlled movements in an equilibrium position on both feet and just one foot. This also goes through equilibrium recovery situations by realizing both opened and closed eyes exercises.