Poom

Right chaps,

Just need a bit of advice really!

I havent played football since I was about 17 (Now 22) so just noticed a few things and I wonder if anybody can help:

General Fitness - My stamina is not as it was...whats good for increasing general stamina for jogging etc?

Sprinting - I am so slow compared tao before....Is it possible to improve short sharp speed bursts?

Pains - Dont get me started on these bad boys....I have noticed even when I stretch before hand and sometimes whack some deep heat I get groin strain...sometimes it is so bad I have trouble walking and looks like I have gone 4 rounds with a gay pornstar!

Any advice?

thanks

Robin

since i dont know what type of football u play, what postion & to what level i'll do my best to give u breif answers to your questions.

Being pre session every player will be pretty much going through the same sort of training. You will find for the fest few weeks its mainly long distance running getting the miles under your belt. For me its 2-3 miles twice a week. or depending how my knee it i'll get the bike out instead and do a few extra miles to compensate. this should give a good base fitness level to start with.

The closer u get to the start of the session the miles will tend to turn into meeters and will become more intense sprinting. As no player is flat out for the 90 mins it will get your body used to the short bersts u will make in the game. A good excersise for this is to put down 3 markers over 5, 10 & 20 yards. What u need to do is sprint to the first mark, turn and slowly jog back, turn, sprint to the 2nd mark, turn and slowly jog back, ect ect and u can put some verity in which order u go in. You can aslo try doing it with ankle waights on from time to time, this should make u quicker off your feet when your not wearing them.

For the pain its more than likly your just tweaking muscles. I used to get this all the time with my groin. it happens coz your muscles arnt used to flexing quite as far. What u need to do is make sure u have a good stretch before hand. with the troublsem areas take a little more time to make sure there warmed up fully. start off with light stretches and gardually push the muscle a tiny bit further everytime. Also try and stretch out when u've finsished to. If u do tweak it leve it to recover flly dont go out and play a day or 2 later as it will just keep happerning. Over time it will get stronger and wont notice it.

Hope this helps a bit and enough to get you started

Homer.

Any big hills neer you? If there is get running up and down them Another great way to build stamina do you know any 1 that does boxing? See if you can get ur self down to boxing once a week join in with there training lots of running skipping ect. Skipping is also good for speed as well over short distances those first few steps where you realy need it.


As for your warm up it should take at least 25 mins warm up i used to do
(NB the was on a 7-a-side pitch)

2 Slow laps of the park to get blood flowing loosen up
Very gentle stretch working all muscle groups in the legs
2 more slow laps but picking pace up along by lines then slowing down again.
Stretch again
2 more laps but side stepping along by lines
more stretching
Suicides by line to 18 yard box, by line to half way line, by line to far away 18 yard box, by line to by line
Hard stretch
same again but change it slightly side steps, jumps, twists.
more stretching



Now as with every thing when it comes to fitness we all have different ways of doing things just what we done before training.


( Oooo look at me giving advise like I am even slighty fit at the moment )

Poom

Thanks for the help chaps!

I play Centre forward in a pub team ha! Nothing too spectacular but it is a pretty good level pub wise!

I have been going to the gym and doing a long jog on the machine but it is mainly the sprinting thing I need to do! I will have to find a good hill or something to jog up if I can but I dont think there are any really steep hills around here

At training we usually do shuttles and stuff like that for general but being a striker I need to get a bit of pace!

Thanks again

I would love to do thai boxing but I dont know anybody who does it or anywhere in Coventry...Plus I am scared of some 12 year old girl sparking the shit out of me! ha

Robin

mate try looking at this site http://www.sport-fitness-advisor.com...rtraining.html will give u some ideas