How to pump up soccer skills in self-isolation? Finding a way out together with the coach

The regime of self-isolation in our country has been going on for over a month now. And when the end of this story will come, no one can say. During the quarantine period, sports fans have transformed their usual workouts into a home format to keep in top shape. But if everything is more or less simple and clear with home fitness, what about those who liked to play soccer in their free evenings and hone their ball skills? After all, in the apartment you can not deploy a whole field. It turned out that there is a way out of this situation.

“Championship” decided to support fans of team play and launched a series of free soccer training, which will help to work on physical and technical qualities without leaving home. Classes are available for everyone: they are held in the format of live broadcast on Tuesdays and Fridays, from 11:00, on the official page in “VKontakte”.

Together with the coach of our program and FC Chertanovo instructor Dmitri Karpov, we tell you how useful the classes are at home, as well as share two past soccer sessions. They included basic exercises that develop coordination and the ability to control the ball with both feet.

What are the benefits of soccer workouts and who are they good for?

At first glance, it may seem that soccer training is narrowly focused and is unlikely to be useful for those who are far from this sport. However, the instructor is sure that this is not the case. The trainings will be useful to everyone, because the exercises are versatile and the spectator will be able to discover something new, and immersed in soccer athletes – to develop the necessary skills of the game.

Dmitri: Football training is aimed at technical, tactical, physical, psychological and theoretical training. If the training process is evenly distributed load, the athlete will develop quickly with the proper attitude to the lessons – it all depends on the goals. The most important thing here is desire and dedication.

And yet, if you are a person far from soccer, do not immediately put a cross on such classes. They can perfectly diversify the training plan, bring zest to it and, of course, improve your overall physical fitness, regardless of how old you are. Soccer training helps to:

• Improve your overall health;
• improve immunity;
• improve agility, concentration and instant reaction time;
• build character;
• exercise discipline;
• develop communication and interaction with others;
• become more motivated.

How are soccer training sessions at home?

Championship” trainings take place in real time. All you need to do is to connect to the live stream, listen to the instructor attentively and fulfill his tasks. Of course, such sessions can not completely replace training on the field, but in quarantine conditions they will be a great addition. Besides, the online format implies feedback: when something becomes unclear, you can ask your mentor about it in the comments, and he will explain the difficult moment in detail.

In order to see progress from home training sessions faster, you need to take them as seriously as the game itself and not give yourself slack.

Dmitri: Training should be as well thought out as possible and should take place without pauses and at a good pace. Excitement plays a significant role: if an athlete has big goals in sport, he or she must work on his or her weaknesses. Progress depends on the athlete’s attitude toward the training process. If there is a serious attitude, progress will be seen much faster.

During the lessons, special attention is paid to the study of soccer feints, which involve all parts of the body. According to the coach, they can make the athlete more flexible, and in the game give the opportunity to assess the situation of the opponent and calculate the speed of the attack. At the same time, it is important to realize that even at home there is a significant strain on the body, especially on the ankles. Therefore, it is important to recover properly after training.

Dmitriy: Recovery after training is based on eating and sleeping habits. For example, this week’s exercises were more focused on technical skills, so there was no heavy load. The most important thing is to consolidate what you have seen and move on.

What equipment will I need?

A typical soccer training session involves working with a ball, as well as with chips and cones. In the absence of suitable equipment, you can replace the soccer ball with a tennis ball, and instead of chips spread on the floor slippers or socks. If you do not have balls at home, it is better to buy them in an online store with delivery. At the same time, you won’t miss the most interesting things: all training sessions are saved in our community videos, so you can return to them at any time, even if the courier arrives in a week.

Another important aspect is choosing the right shoes. Of course, you don’t need spiked cleats at home, but the instructor also strongly discourages barefoot training.

Dmitri: It is important to choose footwear at home. It is undesirable to work in socks on a slippery surface or wear heavy shoes that will attract the attention of neighbors.

Therefore, the ideal option will be lightweight athletic sneakers, which will be universal for all types of training, will not let slip on the floor and injury.

Home soccer training is a great way out for those who can not yet fight with the opposing team on the field. During the time of self-isolation it is quite realistic not only not to lose form, but also to improve it. To do this, the coach advises to increase the speed and number of approaches, actively involve both legs and, of course, work harder than others without looking back. And for detailed tracking of progress, it is best to write out in a separate notebook all your weaknesses to eventually begin to develop them.