You will need
- jump rope, hurdles, medicine ball, gate
Hard to train legs: strength in the muscles of the legs required in order to develop a high speed. It's important every day to Jogging. First, run a certain number of miles, gradually increasing the distance. Later go to run distances with obstacles. It can be running downhill, running between the trees, running in the snow in winter or on the sand in the summer.
Train legs, performing complex jumps. A great shell for the player is to jump rope every day, do jumping jacks on both legs, alternately on each foot, jumping over obstacles, the combination of different jumps, and also other exercises.
As other exercises without the ball perform somersaults back and forth from different positions, base jumping over "goat" jumps between obstacles.
Exercise using medicine ball weighing 2-4 kg: somersaults with the ball in his hands, juggling the ball with the hips, head, feet, holding the ball at different speed between obstacles.
Do the exercises that develops dexterity and reaction: throw the ball up or forward hands quickly governates forward and stand up. After the ball touches the surface, swipe it, sharply changing direction. Step away from the wall by 8-10 steps from behind the head throw the wall ball. Governates forward and catch the ball, which bounced off the wall.
Complete the following exercise with a partner: stand back three steps and start to juggle the ball with their feet. At the signal, direct the ball to a partner and take it back, and then continue to juggle.
Train the technique: the best way is to hit the ball on goal with a goalkeeper. Another way is to hit the ball on the wall. First train to hit the stationary ball, and later learn to get the ball rolling. After honing such attacks practice, tossing the ball in the air and beating it on the fly.
Advice 2: How to train the force of impact
We all somehow want to be big and strong. If large to be not given by nature, one way out – to be strong. Force we can prove by means of two techniques: wrestling and drums. Weighing in at seventy kilograms wrestling techniques against a man, whose weight exceeded a hundred, is unlikely to work, and it turns out that the remains striking. In order to train the force of impact, with just a few exercises that require systematic implementation.
You will need
- - weight
- - dumbbell
Exercise fists as often as possible. When you hit your hand is on the path from the bottom or side. If pushups on your knuckles you train the hand, and it goes along the same path as when you punch. Pushups on the fists also contribute to the strengthening of bones and increasing overall impact force.
When working on shadow Boxing or working out the bumps use weighting weighing two to three kilograms. Remember that the weight of this weighting should be large enough so that the hand was tired, and easy enough so you could survive all of the training, working with the weight and without reducing neither in equipment nor in speed.
Pick up a weight from ten to sixteen pounds. Lean over her and grab her with both hands. Straighten up, holding her in his arms and clutching hands. Get her left hip, turning body to the left side and holding it with both hands. Sharply push the left hand forward and up, to sweep for a split second, it hung at the point in front of your eyes, then let her move your right thigh, still clutching it with both hands. Repeat the same exercise for the right hip, with emphasis on the right hand, not stopping.
The more effort you use up during exercise, the stronger your kick.