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| Physical Exercise Program Futsal |
After we discuss the Exercise Technique in playing Futsal, on this occasion we will discuss about physical exercise. The purpose of the Exercise is to improve the Futsal Physical physical condition to better fit and maximum during play.
To get the maximum physical conditions required surely Physical exercise program Futsal and supplied with nutrition and enough rest.
Exercise Endurance/aerobic and anaerobic
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| Exercise Endurance |
Cardiovascular endurance can be trained by way of jogging and doing other dominant movement has aerobic values. Biasakanlah player to do jogging for 40-60 min with different variations of speed. This exercise aims to increase the level of muscle endurance and cardiovascular endurance. By means of the players sued the move and run away with a long time without experiencing fatigue. Follow-up of these exercises is to increase the speed, intensity and quality of the motion, that can affect the process of an aerobic/player's stamina. until the player is able to perform rapid movement in a long time, stable, and consistent.
Strength training/weight training
Weight training/weight training is indeed proven to be very effective for increasing the strength of the players. In this exercise the player more used to doing push ups, pull ups, back-up, squatrush and squat jump. Kemuadian continue on the process of exercises using actual load. Dihimbau players for not jumping in a hard surface because it will cause injury to the bone dry and tunkai.
Speed training drills
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| Speed training drills |
Futsal players sued for being able to move quickly without kehilangn balance because of the small field played futsal that requires the ball keeps rolling quickly so that the ball is not easily captured by the opponent.
A form of exercise that can be applied include Suttle run or run back and forth with a distance of 6 m. The quality of the exercise could be ditingkatnkan with the addition of the burdens and obstacles. Sprint short distances with high intensity is also very effective applied in Physical exercise Program for increasing the speed of Futsal player.
Flexibility exercises/training
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| Flexibility exercises/training |
Futsal players also sued for more flexible so that support the agile moves of players to change direction and turned her body when playing and also not vulnerable to injury at the joints and muscles.
Flexibility exercise program that can be applied is to stretch right like including kissing knees, the attitude of the candles, breugh and others.
Keep Your Intake Of Nutrients
The most important thing for the players of futsal in addition to nutrient intake that is physically good food, so that the energy of the players remain optimal when doing physical exercise or an actual game time. Besides diet and portions have to fit the needs of an athlete. Portion should be more dominant athletes eat carbohydrates for energy intake, recommended drinking water containing rehydrate for easier digesting carbohydrates faster. High-protein food food for the repair of muscle fibers. Fresh vegetables and fruits provided for Vitamin intake.
Sufficient rest
After the physical exercise programs and nutrition intake of Futsal is filled now lives how to arrange time off which is quite ssupaya the restoration of power and physical condition of the athlete back in top condition again. Make a good istrirahat program and performed consistently for conditioning in the future.
Try not wearing bedroom air conditioner as a fan or air conditioning, and catch a glowing lights Dim or turn off all lights in order to sleep more relaxing and relieve stress as well as make relaxes tense muscles.
