How to train alone to progress?
HOW TO TRAIN ALONE TO PROGRESS ?
Many players are content to do their sessions at the club. But many forget that most of the time, these sessions are not enough to reach the high level. Indeed, playing alongside the best comes at a price. And only the most committed and prepared players will ever have this privilege. That’s why today Footsider is giving you some tips on how to set up your own session and get a head start on your competitors.
As with any discipline, it is important to have the right equipment to work properly. To carry out your session, we advise you to have in your possession :
- A training ladder
- Some cones or cups
- 2-3 balloons (if you have more it’s fine)
- A bottle of water
- And of course your crampons / socks
1 – THE WARM-UP
The warm-up is probably one of the most important parts of your session. In fact, every training session, whether collective or individual, must begin with a warm-up. 10 minutes can be enough, but your body must be in a good state of readiness for the physical effort.
The objective of the warm-up is simple: to prepare the body for the effort, to raise the heart rate and to prevent the risk of injury. A good warm-up will put your body in a good position to work on some essential points for the footballer: flexibility, support, agility or speed.
2 – PHYSICAL EFFORT
Once you’ve done your warm-up, it’s time to get down to business. The physical effort phase will allow you to develop your athletic dimension. It should also last about 10 minutes. Not always appreciated, this work is nevertheless essential to the development of the footballer.
Using your training scale, perform one or more speed or support exercises. You can easily find them on platforms like YouTube for example, which are full of such resources. The objective here is to perform each exercise with as much application as possible. This application put in training, will be necessarily found in match. This is what you need to keep in mind to move forward. So get out of your comfort zone and give it your all!
3 – TECHNICAL EFFORT
Here is the3rd part of our personal session. This time, we will focus on the technical aspect. This phase should last about 20 minutes. This is one of the most important parts of the session as it affects your ball control. To improve quickly, you can do some ball control exercises, such as slalom between cups to develop your ball control or juggling to develop your coordination.
You can also train without equipment. In fact, all you have to do is stand alone in front of a wall and hit the ball. You should then try to make the cleanest checks possible. This is a very good exercise to improve your ball control. Finally, to develop your striking strength and accuracy, you can repeat the wall exercise. This time try to set a point and hit it. This way, you will improve very quickly and gain confidence.
4 – THE END OF THE SESSION
This part is too often neglected by the players. That’s why we’re going to take the time to share some tips with you. Just as the warm-up is essential to get your body going, so are the stretches at the end of the session.
These allow your muscles to circulate blood and therefore eliminate lactic acid present in the muscle fibers more quickly. In addition, stretching also helps to limit the risk of microtrauma related to exercise. Finally, don’t forget to drink at least 1L of plain water after your sessions. Water is the best ally of the muscles after the effort. It prevents cramps and aches and allows for faster muscle regeneration.
We hope that these tips will help you to carry out your sessions individually. Combined with your club training, these complementary sessions are not negligible and should be implemented quickly if you want to reach the top level.
Remember, soccer is your business…