Sports performance doesn’t just depend on how hard you train on the pitch. So that your physical attitude is in accordance with the requirements of football you need to include a number of changes in your routine. Few players give importance to what they do after training. That’s why today we show you some tips to improve your performance in football.
Whether you play as an amateur or a pro, the series of tips we show you will help your attitude and aptitude improve significantly every time you hit the grass. Apply them permanently and it won’t be long before you start noticing their benefits.
Nutritional recommendations to improve your soccer performance
As with any sport or discipline, nutrition is a central part of achieving goals and progressing. You will get nowhere if you neglect it. Despite this, most players they do not maintain a special diet that meets their needs.
Ignorance, lack of interest or underestimation of its importance are some of the reasons why many do not maintain a healthy diet. But that is not all; It is also common for myths that hide half-truths to be persecuted. For example, increasing your protein intake is enough for muscle recovery.
Increase your carbohydrate intake
A study Posted in Journal of Science in Sport and Exercise in 2019 points out that high-carbohydrate diets delay the onset of fatigue on the pitch, improve football performance, optimize muscle glycogen, and reduce net glycogen depletion.
Think of carbs like the gasoline in a vehicle.. The greater the reserve in the tank (in this case stored as glycogen in the muscles), the further distance you can go. If it’s scarce, it won’t be long before it stops.
Include protein in your diet
As a complement to other food groups and not as the only option on your plate, protein is needed. A investigation Posted in Journal of new physiotherapies in 2013 suggests combining carbohydrates and protein in a diet can increase sprint stamina by up to 43% at the end of the match.
The proportions vary according to your age, weight and height, even if the trial emphasizes that excellent results can be obtained with a daily intake of 55-60% carbohydrates, 25-30% lipids and 12-15% proteins.
drink plenty of fluids
THE researchers point it out fluid loss after a session or match is 1.7% of body mass. Obviously you should take care of hydrating before and during the game, but in practice many forget to do it after.
Your water intake benefits you in many ways: it helps replenish sodium levels, aids in muscle recovery, regulates body temperature, and reduces the chances of cramps.
In addition, other recommendations that you can consider in the nutritional field are the following:
- Avoid processed foods.
- Try cooking your own food.
- Avoid eating three hours before the game.
- Choose small portions throughout the day instead of two or three large portions.
Put it into practice and you will notice how your performance improves in a couple of weeks. If you want to know what an elite player’s diet is like, we invite you to read Lewandowski’s nutritional regimen. Anyway, we suggest you hire a nutrition specialist to come up with a personalized plan.
Physical conditioning to improve your performance in football
We won’t go into this section what you should do during your workout, because that’s something you’ve already studied well. However, You can include a number of habits to improve it.
Set realistic goals
If you really want to improve your technique, speed, change of pace, polish and other characteristics of your game, You need to set goals for yourself to work towards them. If you don’t, you will never be able to see improvements.
What you should do is sit down and ponder which circumstance of your performance you want to improve. Write them down, and then set realistic short-, medium-, and long-term goals. With the help of your coach or on your own, come up with a plan to work towards these goals on a weekly basis.
Evaluate the results
After applying the above, and in due time, sit back and evaluate the results. For example: How much has your speed improved since one, two or three months ago? To do this, use objective data, such as your times covering a certain distance on the course. Without evaluating your results objectively, you don’t know how far you’ve progressed.
If the improvement is not in line with your goals, it may be that they are very ambitious or that your training plan is not working. If it’s the latter, it also means you’re not putting in as much effort as you should.
do strength training
Strength training is an essential part of any field training routine. However, of all the tips for improving your soccer performance, this is one of the most underrated. The reason? Many soccer players don’t like strength training.
There are dozens of them Education AND research who endorse the use of training of this type to build strength in football players. The benefits are received at all levels, so it should be an integral part of your weekly routine.
Lifestyle and mindset to improve your performance in football
Complementing the above are several issues you can incorporate into your lifestyle to improve your soccer performance. Most important of all is discipline.. Even if you have talent, it will be useless if you don’t train it.
He thinks that the careers of great sporting promises have been ruined by a lack of discipline. That of the others, on the other hand, headed towards the Olympus of glory because he has been part of the athletes since his youth.
Some simple guidelines include the following:
- Respect the hours of rest night
- Avoid the use of tobacco, alcohol and recreational drugs.
- Get massages regularly to improve muscle recovery.
- Spend some downtime to clear your mind of the field.
- Share with your teammates to strengthen security and proximity.
- Detect group errors that can be improved. Football is a team sport, not an individual one..
- Watch recordings of how your favorite players train or play to imitate them.
Make sure you enjoy it passionately. The effort is worth little if it is missing. If you are passionate about football, then it will not be difficult for you to implement all these habits that will make you a better player.
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