soccer stamina

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SANCHIT AGARWAL Social Media Executive [email protected]

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


2. TopicHow to Increase your Stamina for Playing Football ? 3. Learn How to Increase Your Soccer Stamina With These "Easy to Follow" Tips 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. 4. 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 youre 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. 5. Interval Training PlansAdd these interval training plans to your gym routine once aweek to burn more calories, build more fitness, and get out ofthe gym faster.1. Cardio BlasterThis is one of the best interval training workouts you can do to improvefitness. 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 maximumheart rate (should feel like 8.5 or 9 on a scale of 1 to 10). Take 3 minutesactive recovery (youre still moving, but at an easy pace) and repeat the 3on/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 heartitstrengthens your cardiovascular system, which improves your overall health. 6. Interval Training Plans 2. Speed play Sprinting 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. 7. Interval Training Plans 3. Cardio-Sprint Pyramid This adds sprint interval training for a fast and fun workout. Here, after each burst of hard work, youll 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:. 8. Interval Training Plans 30 seconds sprint/30 seconds recover 1 minute sprint/1 minute recover 2 minutes sprint/2 minutes recover 4 minutes sprint/4 minutes recover 2 minutes sprint/2 minutes recover 1 minute sprint/1 minute recover 30 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 worldshigh-octane cardio and muscle-sculpting sprints. 9. Interval Training A Football Team During Interval Training 10. How to Reduce Lactic AcidThe feeling of pain comes from lactic acid build up, resulting in aburning sensation in the muscles. It is a natural reaction by thebody. You can reduce lactic acid during a workout by followingbasic steps that can be enhanced by eating certain foods. 11. Steps To Reduce Lactic Acid Step 1 Complete 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 2 Increase 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 3 Take 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 4 Decrease 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. 12. Steps To Reduce Lactic Acid Step 5 Eat 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 6 Take 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 7 Consume 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. 13. Steps To Reduce Lactic Acid Step 8 Stay 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 14. Eat Well and Sleep Good 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. 15. Dont Practice too Much!1. Keep in mind that it will take you some time to reach a goodstamina level especially if you are new to soccer.2. Dont rush and practice every day, instead, take a day off andrest.3. By taking it easy your muscles will get a chance to recover. 16. How to Increase Your Stamina? Here are 3 examples on how you can increase your overall stamina: 1. Hill Running 2. Jogging 3. Shuttle runs We would recommend you to start first by jogging a mile, perform 10 hill runs and finish with shuttle runs. 17. Hill Running 18. Jogging 19. Shuttle Running