Powerful but agile. Fast but strong. These associations of words may seem contradictory, but in the world of football strength training , it is the rigorous descriptions of the men and women who practice this sport.

To be good, you must have more than just the ability to run like the wind. The best players in the world soccer also have the strength to withstand an opponent and the power to use their cops to their best advantage. Could you shooter later? Have a faster start to retrieve a ball and faster reactions to retrieve a deviation? That you bother to win a few centimetres at the level of your vertical relaxation for your head game? Have more solid foundations to resist the attacks of opponents and continue to play? Follow my tips from the pros to your football strength training program and, quickly, you'll be able to take the corners has the Pele or the Romario.

Until recently, few professional players ventured into the gym to improve their performance on the field. However, with the support of research, things change. Lift the cast can not only increase your football strength training, your speed and your power, but can also help to resist was a blow and reduce the risk of injury.

This is a total workout program to increase your power, your strength and your agility on the football field.

Football strength training Off-season

days	training
1	Acceleration speed: 10x70 m uphill sprints
2	Course of 30 seconds with 30 seconds of recovery jogging; a score of series.
3	Day of cardiac endurance: players play in small groups on reduced land.
4	Acceleration speed: 10x50 m races with freinateurs parachutes to increase the difficulty.
5	3 to 5x90 seconds of the race with 90 seconds of market to recover.
6	Free aerobic work day: 30 to 40 minutes of cardio to regular intensity.

Football strength training Beginning of season

days	training
1	Volume (300) work jumps on the spot. *Short jumps. *Jumps with bending legs. *Jitter in zigzag and lateral jumps. With resistance: 30m race with harness
2	Lateral speed and agility: reaction, start-up and support work: switch 12x30 seconds of the race with 30 seconds of jogging.
3	Circuit in the field: six different exercises at the four corners and two in each half of the field. run a workshop to another, then do 10 minutes of running a regular pace.
4	Low-volume jumps (150): as indicated in the programme of the first day (day 1) 15 racing: by varying the distances of 10 to 30 meters.
5	Lateral speed and agility: changes of directions and work supports; 5 minutes of running with 5 minutes of recovery while dribbling with the ball; 4 minutes of running with 4 minutes of recovery by making passes; 3 minutes of running 3 minutes of recovery with a partner using different flocks; 2 minutes of running with 2-minute recovery by making quick passes with a   partner.
6	A match not important in the choice of players.

Football strength training During the season

days	training
1	Aerobic, steady pace. Race
2	Rest
3	Ray of speed: all kinds of short accelerations (10 to 15 m) 12 to 15 times.
4	Practice, working day important: 30/30 cardio, one minute of race.

Build muscles with football strength training.

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Night workouts are the best benefit to the body and muscles which they come before bed which makes you play and relax then sleep.

Today's exercise is very easy and requires only a little effort at the same time is beneficial for neck shoulder pain resulting from the effort and fatigue affecting the neck and shoulders as well as the foot but you must maintain a daily strength workouts in order to obtain results in a short time only, but before you do the workouts here are some important tips:

First you should allocate some time before bedtime.

Stay away from large meals after sunset.

Stay away from drink water frequently after sunset (favored drink water frequently throughout the day and before sunset).

Stay away from ensuring it withering body.

Stay away from housework to sunset (for women). This is the principal cause for neck shoulder pain

Stay away from any work requiring efforts.
If you have problems of pain you can see this article; Problems of pain during and after exercise: Damage assessment.

Now we start to the easy Exercises:

Exercise 1:

Stand up with your hands extended forward, and start moving your shoulders forward around and regularly. Repeat.

 Do the same situation and the same exercise, but this time backwards which never move your shoulders back around and regularly. Repeat.

Repeat the workout two or three depending on what you want.

Exercise 2:

* Always take stand with folded hands and lift your head up and move it circularly from left to right. Repeat.

* The same status and the same workout and move it circularly but reverse the first time, from right-to-left. Repeat.

Repeat the workout two or three depending on what you want.(it depends of neck shoulder pain)

Exercise 3:

Now is your posture to sit on the bed, and then install your feet on the ground, with an introduction to the top and install the feet ankles. Repeat.

Change foot, lift your ankles to the top and install the front feet. Repeat.
Repeat the workout two or three depending on what you want. (it depends of neck shoulder pain)

Exercise 4:

lie on your bed and lift your legs and hands up, leaving your back while resting on the bed, and then their meeting and that they be in touch with the mattress dimensions, and remember that your back while resting on the bed. This is amazing for your workouts.

Repeat depending on your effort and your desire. (it depends of neck shoulder pain)

Finally sit and relax a bit for 5 or 10 minutes, then you can reward yourself with shower helps you relax and unwind your body to sleep and be ready for tomorrow's strength training workouts.


The best and easiest exercises before bed for neck shoulder pain

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In fact, the answer to this question varies according to different exerciser and morphological structure, as well as by seniority in the workouts, but this difference lies only in the way and number of strength workouts as well as types when the trainee.

There are strength training workouts  to once a week due to excessive work or study but this is not enough to build a flexible and powerful muscles, and favored the idea of only a few strength training workouts a week, about three or four times a week so the result will be better than the person who creates intense exercises for a long as it ultimately will be, there is also another type of strength training every day, and that's good for the workouts will be very useful for the muscles of the body but the intern soon darkened his body so Fatigue have several consequences or rather loss exercises.

But before you start thinking of any kind of strength training workouts trainees must be, answer yourself this question: “what is the purpose of the strength training workouts?” If your goal is a health, fitness and even weight, try to be like the second type of trainees who mentioned, i mean work on strength training workouts three to four times a week because it's better for your health and your muscles that your body needs to rest as much as needed for workouts, three days a week is a very sufficient to rest the body to repair damaged muscles, and your choice of this type of strength training workouts Will never make you feel bored.

It is recommended that the air workouts or using power antenna, and I recommend you doing exercise for 30 or 45 minutes to 2 hours, 3 days a week if you want a satisfactory outcome and the impact of sports on the body after a month or more. This will enable you to lose a lot of calories or build strong muscles.

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Abs workouts are among the very important workouts for your muscles, but some trainees omit them.
In this topic I give you 3 workouts for the muscles of your stomach (Abs) will help you strengthen your Abs and will help you to move many parts of your body. Enjoy the exercises.

The first workouts for Abs...

Position lie down on the ground. Then carry the ball in your hands and behind your head, and then start lifting the legs up towards the waist and lift your arms to their meeting and back again to the starting position.

The second workouts for Abs...

like the first status (status lying down on the ground) start by lifting the body and legs off the ground slightly (the rear on the ground) and then start the work of regular abdominal exercises from this situation and strongly, as in the picture2.

The third workouts for Abs...

From a prone position on the ground. Attempt to push the legs up to the air in the direction perpendicular to the body and then down again for the first mode with repetition.


Important notes:

* these workouts for Abs and helps slimming and dividing the abdomen.
* Undefined these workouts for at least three sets of 12 to 20 times in each set.
* After the completion of exercise assign about 15 minutes to remove tiredness and relaxing to recover then go to shower.

Best tree strengthworkouts for Abs

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If you have chronic pain like Tendonitis, or annoying articular pain, warm your muscles properly before starting an any exercises. Think that your muscles respond to temperature as the mozzarella: 

If you heat the cheese in the microwave, it becomes very soft and stretches without breaking. However, when it is cold, it crumbles when you were. The muscles should be hot when you work in full amplitude with loads. It is not necessary to put your shoulder in a microwave oven: However, 7 to 10 minutes of aerobic warm-up should do the trick. Yet once, 1.5 to 5 kg will suffice to make the listed Workouts.

1) After your warm-up, do the exercise of figures 1 to 6 for each arm, then chain with your usual exercises program.

2) Always turn the ice on a joint that has a tendency to be sore after a workout. this is a cure of Chronic pain.

3) Tip: the rowing of an arm and seated rowing are the shoulder stabilizing exercises. Put them in your back workout if you have painful shoulders.

Seated rowing

Chronic pain problems

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The bodyband is an elastic band color originally used by physiotherapists. Shirley Ann Marcus brought the United States in 1988. She has developed a method that allows everyone to do workouts always and in all places. Ease of use, muscle toning, stretching, bodyband has attracted a wide audience thanks to its many possibilities.

Here are a few ideas waiting to perform simple workouts with Bodyband:

Did you know that you can use this accessory in different ways for the same body part?

The variety depends only on your imagination starting with a simple movement such as cycling and adding Bodyband to accentuate the intensity.

Size: Different positions to refine the size: the burst Bodyband back, perform twists to the left and right while keeping the abdominal. Working with ratings Body band under foot to accentuate the tension. Exercise and fro size, then switch coasts, keeping legs bent back and belly.

Glutes and Fascia lata: Explode a Bodyband on the feet and hold the ends in your hands. Legs open by pulling the Bodyband, squeeze your glutes and back. Repeat.

Legs and endurance: A Bodyband on each foot, with its two ends in each hand. Perform movements bicycle (pedaling) with legs leaving the ground arm blocks.

Thighs and buttocks: Feet parallel with Bodyband under each foot and both ends in each hand. Bend and stretch the legs, belly and push the heel back into the ground to enhance the work glutes.

Abs: Support the head with a Bodyband. Place one foot on the other leg bent, then wrap the bust to the knee. Harder, lift the foot off the ground each winding.

Triceps: the ends of the wound in Bodyband hands, be supported on a leg. Isolate the arm back, then bend and stretch the forearm.

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This shoulder pain is it to the point of not going to the gym for a day or two or should we continue, nevertheless, fears of losing a few days of training?

the newsletter Penn state Sports Medicine Newsletter asked Dr. Ben Kibler center of sports medicine Lexington (Kentucky), which offers the following scale to assess pain and decide if the injury is serious enough to call for a doctor:

Level 1

 Pain that occurs after exercise but disappeared the next day.

Treatment: were you after the training, apply ice, take the ibuprofen.

Level 2

Pain involved in the entrainment but do not prevent continuing.

Treatment: similar to Level 1 decrease the intensity of the activity physique to prevent further injury.

Level 3 Pain that occur throughout the training and hamper your business.

Treatment: consult a doctor and ask for immediate treatment.

Level 4 Pain that persists even outside of training and hamper your physical activity considerably.

Treatment: consult a doctor and ask for immediate treatment.

Article by Camelia Sally

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 As we know, many trainees want to do a perfect workouts but they don't know how can they start and they have no ideas about the technique of strength training workout. In this article you will discover how to get your body and your mind ready in order doing some professional workouts.
 
1- If you want to do some professional workouts, don't be busy with other things like cooking or cleaning home  or something else ,just concentrate with training workouts.
 
2- choose your workout list and read it and guess what you will do with every workout.
 
3- After you read the list choose a place on your home (Of the better choose an empty place so that you can do your exercises away Away from the hype).
  
4- If you selected the place, close your eyes and relax for five minutes (this is very important for your mind and your body structure).
 
5- Try to do some easy workouts like running or jumping or Stationery bike or traction (not for along time five or ten minutes).
 
6- While training you can take natural protein and vitamins to increase musculature.
 
7- From time to time, don't forget to drink water not a lot but enough.
 
8- Practice your workout list easily and not quickly (important for the benefit of your body).
 
9- While training If you ever feel sick or discomfort or tired you can stop immediately and not risk yourself
 
10- After you finish relax for five minutes even your temperature down, because it's so armful for your body to take shower while you are hot.

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