People always thinking that being a footballer is a very good job. Players such as Owen, Fowler and McManaman. They gain lots of money and fame because so many people knowing and supporting them. However, little know what they need to do to keep themselve fit and healthy. They need to work very hard on training and be very careful with their diet. So let's see what the players do during their Training Session!
Training The following routine represents a typical Tuesday training day for the squad, where a game is scheduled for the following Saturday.(10:30a.m) Warm up - with a three minute jog then split into three groups 1. Stretch legs 2. Body stretches 3. Evasion games - rotated three times. Aerobic football - three minute conditioned game, three minute rest - (repeated four times). Shooting practice - in paris - 10 shots each. Phase of play training - (match tactics). Cool down and stretch - 10 minutes. Finish at 12.00. (1:30p.m) Warm up - five minute jog - five mintue stretch. Speed/Agility - athletic drills, plyometrics, evasion 30 minute runs. Strength training - free weights in groups of three for 30 minutes. Warms ups Emphasis to increase the metabolic rate which warms up the muscles and increases the oxygen supply. Stretches are held for 8-10 seconds - each carried out twice. Cool down All stretches are carried out with assistance from a partner to increase flex and each is held for 20-30 seconds.
Let's see the Players'Diet Carbohydrates are the key ingredient in a sports person's diet. These provide energy for training and competing. Foods high in carbohydrates include, potatoes, pasta, rice, bread and cereals. A regular intake of carbohydrates is important. However, it is advisable to eat extra carbohydrates during the two or three days before a match, and the day after. Fluid replacement is also of extreme importance particularly when training or competing in hot environments. It is advisable todrink 400-600mls of cold water prior to a match held in a hot environment. During training, 100-200 mls of water should be consumed every 10-15 mintues. Foods high in fat should be avioded as these do not provide a useful energy source and can easily cause weight gain. Plenty of fresh fruit and vegetables should be eaten to provide the body with the vitamins and minerals needed to keep healthy. Suggested Menu Breakfast Fruit juice, Cereal (with semi-skimmed milk), toast and low fat spread, jam or marmalade. Main Meal Lean meat, ideally 'white' (e.g. chicken) or grilled fish, potatoes (not fried) and fresh vegetables. Yoghurt or fresh fruit. Light Meal Bread (sandwiches), salad, pasta, fresh fruit (especially bananas), yoghurt, tinned fruit or fruit cake.