How to heat football? “Go to heating, come in 5 minutes” “Go Knee Chest …” Who did not hear these phrases on the ground? However classic are contradictory with a good heat, these situations should disappear when you read this article. Now it is dedicated to The heat -Up of the footballer And all that must be implemented to be effective from the first whistle.
How to heat football: the different phases
The heat -Up is essential before all competitions. Composed of several aspects, psychology, technique, accident prevention, preparation of performance must bring. But if it is mandatory, it is still borrowed from the contradiction: it must increase the body temperature that induces an energy expenditure. The problem is therefore like increasing enough temperature without producing efforts that will tire the player too much.
The purpose of the heat -Up is to mount the temperature level:
– muscle and increases the vascularization of muscle groups. From 3 to 5 minutes it is sufficient to mount this temperature, it is she who plays the most important role in performance.
-Bodily, an increase in this allows greater efficiency of body chemical reactions.
The conditions for a hot muscle -Up
The muscle temperature depends on the vascularization and therefore increases circulation in the muscle. Only contractions with a minimum of amplitude and intensity are able to make the muscles the role of the pump through a contraction that hunts the blood. With this starting point we can observe the exercises that pose problems:
During the slow breedThere is only very little shortening of quadriceps and triceps; Ischio are practically not used. The weakness of the breadth in slow jogging removes the frying phase of locking the thigh and leg forward. The increase in the temperature of the leg muscles is low in this case. So you shouldn’t start with jogging.
Quick movements are also not suitable. For example…Quick knee shoe And almost on the spot that is a great classic: the contraction is very short and violent and does not cause a circulatory effect. The same negative observation is observed with violent accelerations.
ElongationThey cause high isometric tensions in the muscle that lead to an interruption of blood irrigation … totally contradictory.
But will you tell me, what do we do then? Don’t panic the heat, it becomes simple and less restrictive than what you usually know
The heat -Up is divided into two categories:
-A part intended for the increase in muscle temperature and the awakening of the body-8-9min
-A part centered on football situations-11-12min
Muscle temperature
Step 1 – Vascularization legs
First we will work the quadriceps with a series of flexion on one leg and then on the other. So we work the triceps with an ankle extension with also put us on one leg and then the other. The Ischie are processed on the belly that the legs have to climb to the square, a partner must slightly slow down the climb. The PSOAs will be worked in the position held on the wall one leg in the raised square. In the end the adductors, lying on the back, the movement consists in closing the legs contrary to a slight resistance. Don’t forget to make a series of ABS (20)
Step 2 – specific muscle stress
We must prepare the muscle for the contraction methods that will intervene in correspondence. For Ischio they have to curb the muscles of the thigh and the leg in the front phase of the pass. They must therefore be prepared par excellence. For this phase it is the help (another player) who is active. You just have to curb the movement.
For Ischio, lying on the legs of the belly at 90 °, the help pushes the legs to the ground, it is necessary to curb the descent.
Lying on the stomach elongated and raised 20 cm, same method.
We continue with the launching movement with the thighs. Mount the leg in the square and block it before touching the partner’s hand.
Passage 3- Exploration of the joint amplitude
It is necessary to prepare the joints and muscles for the stresses that await them:
Arm movement: launched vertical and horizontal
For the movement of the legs of the district of the hip, on the rotary movement of March of the leg, ending the movement by bringing the leg back to the axis. Gently movement that can be traumatic for poorly heated adductors !!! (See photo of OM)
ETAPE – 4 The Global phase
After a high muscle temperature, we now want to increase the central temperature. At this stage the exercises concern the whole body. It is a question of using the foundations of the discipline. In football, these are the strikes, the sequences of reduced games, the long and short passages. The intensity must be gradually increased. The limitation of this phase is essential under the expense penalty too much energy. 10 minutes is a good base.
The case of the interval
The interval is a moment of rest for everyone, however the team is faced with the problem of the decrease in muscle temperature which obviously causes a decrease in performance on the return from the locker room. In fact, with a total cut of activities in half time, it takes almost ¼ hour to return to the first half level. It is therefore necessary to introduce the heating in half time and above all to guarantee a high temperature in the room. Performing some movements in the pre -match -Ut heat is a good solution on condition that you do it enough.
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