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Fans must know the fitness science in football
**Strength**
In the early days of football, the sport was primarily driven by technology and speed. However, as the game evolved, physical confrontation became more intense, leading to the emergence of strong, tall players. These athletes rely heavily on their core strength—especially in the waist and abdomen—for actions like shooting, heading, tackling, and curved running.
In daily life, core strength is also essential. For instance, when lifting heavy objects, it's not just the arms that do the work—it's the strength in your waist and abdomen that plays a key role. Strengthening these muscles can improve agility and make it easier to perform various physical activities with greater efficiency.
One effective exercise for strengthening the core is **Seated Waist Rotation**. Sit on the floor with your back straight, hold a medicine ball at your waist, and lift your feet about 6 inches off the ground. Keep your knees slightly bent. With both hands holding the ball, rotate it from side to side, ensuring your shoulders move perpendicular to your body. The movement should be controlled and powerful, not just a form.
**Speed**
Soccer players are often seen sprinting at high speeds, making long-distance runs, and showing remarkable stability and muscle elasticity with each step. In competitive sports, speed is a fundamental quality. Speed training should be combined with strength and explosiveness to enhance an athlete’s performance. When done correctly, it stimulates the nervous system, improves muscle flexibility, and enhances joint stability, helping players perform better on the field.
For everyday people, speed exercises can improve reaction time, helping manage unexpected situations. They also help maintain muscle endurance, reducing fatigue during physical tasks.
A great speed drill for regular people is the **Tilt-and-Fall Sprint Run**. Start standing with your body flat, eyes forward, arms relaxed at your sides. Lift your heels and shift your center of gravity forward until you begin to lose balance. As soon as you can’t stop yourself from falling, start moving forward. Keep your body in a position where your foot is behind your hips. Begin with a 45-degree tilt, then gradually increase your speed as you become more comfortable.
**Flexibility**
Paul Ince, a legendary English footballer, once said: “When controlling a high ball, you must complete the pass in two moves or less. Good flexibility is crucial under pressure.†Football involves a wide range of movements that require full use of all joints. Poor flexibility can lead to muscle and ligament tension, increasing the risk of injury. Therefore, flexibility training is essential for football players to stay agile and avoid strains.
Even in daily life, poor flexibility can cause sudden injuries—like twisting your ankle while lifting something heavy. Improving flexibility helps prevent such accidents and keeps the body more responsive.
An effective stretch for hip flexibility is **Side-to-Side Movement**. Stand with your legs apart, back straight, and look up. Hold a water bottle in each hand and shift your weight sideways without lifting your feet. Move the bottles as far out as possible on either side, then return to the center. Repeat this 10 times. As you improve, you can take one or more steps to the side and repeat the movement, pushing the bottles further each time.
**Balance**
During the 1986 World Cup, Maradona scored a famous goal against England, using his incredible balance to evade five defenders. Without strong balance, such a move would have been impossible. Balance is the ability to control your body, and the better your balance, the more control you have. Whether it's dribbling past opponents or competing for headers, good balance is a key factor in football.
Regular balance training can help prevent falls and reduce the risk of injury. A simple way to improve balance is through **Single-Leg Squats**. Stand on one leg with your knee slightly bent, and lift the other leg so your knee and hip are at a 90-degree angle. Lower yourself as far as you can while keeping your body balanced. Hold for a few seconds before returning to the starting position.
Beginners can start with 5–10 seconds per leg, alternating directions. Advanced practitioners can try doing it barefoot or even with one eye closed for added challenge.
**Flexibility (Again)**
Watching Zinedine Zidane perform the "Marseille Turn" at 1.85 meters showed how vital flexibility is on the pitch. Flexibility allows players to react quickly and adapt to changing game situations. From passing to feints, flexibility is a key component of success in football.
In daily life, people with poor flexibility tend to move slowly. As we age, this can worsen due to a weakened response system. However, those with strong flexibility can react quickly to different situations, avoiding falls and injuries.
**Return Run**
This is a fun and effective exercise for improving flexibility, speed, and explosiveness. Set up three cones about five steps apart. Start from the middle cone, sprint in one direction, touch the ground at the first cone, then turn around and run back to the starting point. Cross the starting line and head to the opposite cone, touching the ground again. Adjust the number of repetitions based on your fitness level.
This drill not only improves flexibility but also helps build agility and quickness, making your movements lighter and more efficient.