Method for training the legs of a football player

Abstract

The invention relates to medicine and can be used for training football players during the rehabilitation of functional disorders of a player's musculoskeletal system, as well as in the training of a football player's weak leg. A method for training the legs of a football player is characterized in that it includes the following steps of: loosening and warming up the muscles of a football player's legs; immobilizing the football player's arm on the same side of the body as the leg to be trained; carrying out a set of ball drills, wherein the set of drills is performed using only the leg to be trained; and carrying out a training match. The technical result of the invention consists in reducing post-injury rehabilitation time in football players and reducing the time taken to develop the skill of using a weak leg.

Description

[0001] METHOD OF TRAINING THE LEGS OF FOOTBALL PLAYERS

[0002] DESCRIPTION

[0003] The invention relates to medicine and can be used for training football players during rehabilitation of functional disorders of the athlete's musculoskeletal system, as well as during training of the football player's weak leg [A63B67 / 00, B64F1 / 00],

[0004] The prior art discloses a TRAINING AND RECOVERY SYSTEM [MX 2015001533 A, published 2016-08-02], which, through training programs, allows for the development of mental abilities, which primarily helps the player control his thoughts and, therefore, focus on specific aspects that he is experiencing.

[0005] The disadvantage of the analogue is that it cannot be used for the recovery of an athlete and for training a football player’s weak leg.

[0006] Also known from the prior art is a FOOTBALL TRAINING MACHINE [CN 208049328 U, published 2018-11-06], consisting of an adjustable gate, a body for extracting a soccer ball and an auxiliary member. The adjustable gate consists of six L-shaped steel pipes, four short shafts, two middle shafts, two long shafts and four T-shaped steel pipes. The short shaft and the hole of the middle shaft are connected together, the transverse hole of the T-shaped steel pipe is aligned with the hole of the L-shaped steel pipe and the T-shaped steel pipe.

[0007] The disadvantage of the analogue is that it cannot be used for the recovery of an athlete and for training a football player’s weak leg.

[0008] The closest in technical essence to the claimed invention is the FOOTBALL TRAINING METHOD [CN 107376275 A, published 2017-11-24], which includes the stages of providing a football training device, wherein the football training device comprises at least one simulating ball frame, partitions located outside the ball frames, and a control terminal used to control the operation of the football training device. Recovery channels are formed between the frames simulating the ball and the partitions. The football training device additionally comprises feeders. Each feeder is installed at one end of the corresponding recovery channel. Simulating frames with a ball suggest a goal, and dispensing machines feed balls. Players catch the balls and kick them out. Simulating frames with a ball determine whether the players score a goal or not. The control terminal keeps statistics on the scoring.With this, players can make multiple soccer training plans according to their training needs, such as shooting training and passing training. A variety of functions are provided, the pressing and changing scenes of the match are realistically simulated, and this method is useful for improving the quick response ability and physical strength of soccer players.

[0009] The main technical problem with the prototype is the long recovery period for the athlete and the impossibility of training the football player’s weak leg.

[0010] The objective of the invention is to eliminate the shortcomings of the prototype.

[0011] The technical result of the invention consists in reducing the time of rehabilitation of football players after injuries and in reducing the time of developing the skill of using the weak leg.

[0012] The technical result of the invention is achieved due to the fact that the method for training a football player's legs includes the following stages:

[0013] - warming up and stretching the muscles of a football player’s legs;

[0014] - fixing the football player’s hand on the side of the trained leg;

[0015] - performing a set of exercises with a ball, while the set of exercises is performed only with the trained leg;

[0016] - conducting game training.

[0017] In particular, the football player's arm is fixed with the help of an orthosis.

[0018] In particular, the set of exercises includes such exercises as: square, practicing passes at short and long distances, shots on goal from outside the penalty line, free kicks, penalty kicks and corner kicks.

[0019] Brief description of the drawings.

[0020] Fig. 1 shows a block diagram of the implementation of the method for training a football player's legs. The figure shows 1 - the stage of warming up and heating up the muscles of the football player's legs; 2 - the stage of identifying the leg that is to be trained; 3 - the stage of fixing the football player's arm; 4 - performing a set of exercises with a ball; 5 - the stage of conducting the game training of the football player.

[0021] Fig. 2 shows an example of arm fixation using an orthosis.

[0022] Professional football players injure their legs relatively often. These can be bruises or serious fractures. Treatment of such injuries takes some time, sometimes up to several months, during which the athlete noticeably loses the previously acquired skill of ball control. Accordingly, the restoration of lost skills can also take a significant amount of time. On average, rehabilitation of football players after injuries lasts from two weeks to three months. This period greatly depends on the injury - the more serious the injury, the longer its treatment lasts, and the more time is required to restore lost skills.

[0023] The present invention makes it possible to reduce the rehabilitation (recovery) time of a football player.

[0024] In addition, this method can be used to train the weak leg.

[0025] There is such a thing as a dominant foot or a pushing foot - this is a concept that suggests a more active action of the right or left foot for various purposes. This is determined naturally. This is equivalent to situations when a person gets used to working with only one hand. The dominant foot can clearly manifest itself in various processes, for example, applying the greatest force in a certain foot for a strike. But when stomping, the choice of the supporting foot is most often associated with the preference of a particular foot in a particular position. The same is true for sports.

[0026] In football, the ball is predominantly kicked. The term dominant foot can refer to the one a player uses to kick the ball with the most force and dexterity. For most people, the right foot is the supporting and kicking foot. Talented left-footed players are rare, so these players are popular. It is also rare to find “two-footed” players who are equally good with both feet. Such players make up only one-sixth of the players in Europe’s top professional leagues.

[0027] In contrast to the concept of a dominant leg, there is the concept of a weak leg. Thus, for a right-hander, the dominant leg will be the right leg, and the weak leg will be the left. This method, in addition to the recovery of football players after injuries, can also be used to train the weak leg, that is, to prepare universal athletes who are equally proficient with both legs. The main task for achieving this goal is to influence the cognitive abilities of the athlete, for which it is necessary to force the brain to be in a stressful situation by deteriorating coordination by blocking the movement of one of the athlete's hands depending on his leading leg.

[0028] One of the reasons why this method of training the weak leg can help a footballer become an all-round player is because the arm lock on the side of the leg being trained helps the footballer focus and disengage from using the strong leg, allowing him to fully concentrate on actively training the weak leg. This can help develop the muscles and skills in the leg being trained, which will ultimately lead to improved strength, accuracy and coordination.

[0029] Additionally, arm bracing can also help correct errors and deficiencies in the weak leg's technique, as it will be harder for the player to rely on the strong leg to compensate. This allows the weak leg to be used more effectively and overcome its limitations, which can greatly improve the player's performance in a competitive setting.

[0030] Training the weak leg using this method can help a footballer develop balance and coordination between both legs. This is especially important in football, where a player often has to make decisions and perform actions quickly, reacting to the situation on the field. Developing balance and coordination helps a footballer be flexible and adaptive, which is important for successful play in different situations.

[0031] Thus, blocking the movement of one of the footballer's arms reduces the effectiveness of the leading leg during training and creates new uncomfortable conditions in which the footballer's brain is forced to adapt. In this state, the footballer, without noticing it, begins to use the leading leg as a support leg and vice versa. Adapting to new conditions, the footballer begins to feel the weak leg better and understand the motor skills of the body as a whole, which allows developing the ability to control the legs at the same level.

[0032] This method is carried out as follows. 1. The first stage involves warming up and warming up the footballer's leg muscles. The total time for completing this stage is 20-40 minutes. This stage may include, for example, performing the following exercises.

[0033] Knee joint rotation. The legs are slightly bent at the knees, and the hands are on the hips. Slow rotations are made clockwise and counterclockwise, but without pressure on the hips. 10 rotations are made in each direction.

[0034] Leg swings. This exercise can be started from either a lying or sitting position. Depending on the body position, you can effectively work out the muscles of the back of the thigh and buttocks. Different types of leg swings are performed to warm up all the muscles and joints. At the very beginning, the movements are performed slowly. 10-15 repetitions of swings are done for each leg.

[0035] Deep lunges. Lunges help warm up the muscles of the legs and the entire body. To perform the exercise, the athlete stands up straight, and the legs are next to each other. Slowly take a wide step forward with the leg, lowering the hips to the floor. The body is lowered until the front thigh is parallel to the floor. The front knee should be in line with the toes or slightly behind them. Then you need to push off with the same leg to return to the starting position. The exercise is repeated 10-12 times on each leg.

[0036] Mountain climber. Place your hands on the floor directly under your shoulders (like during push-ups). Bring your left thigh to your chest, hold it there for a couple of seconds, and return to the starting position. Do the same exercise for your right leg. Keep your body tense while moving. Don't shake.

[0037] Caterpillar. This exercise warms up the muscles of the core, legs and upper body well. The athlete stands up straight, with his back straight. As he exhales, the body bends into a V shape, with the palms reaching toward the floor. After the hands are in a support position, steps are taken with the hands forward. You need to walk until the body is in a support position, as in push-ups. Then you need to perform the same movement, but in the opposite direction.

[0038] Dynamic squats. The exercise differs from classic squats in its fast pace and the fact that the whole body is constantly moving. This exercise is performed in the middle or at the end of the warm-up. The athlete stands up straight, hands are placed on the shoulders or at the sides. A squat is performed and a quick rise from the bottom of the squat is made upwards with a slight lift of the legs from the floor. Then the return to the sitting position is also performed quickly. The exercise is repeated 10-12 times. With such jumps, all parts of the body work, but most of the load goes to the quadriceps.

[0039] 2. The second step is to determine which leg needs training. This step can be skipped if this is not the athlete's first training session and this fact has already been established.

[0040] 3. At the third stage, the football player's hand is fixed on the side of the leg being trained. That is, if the athlete needs to train the left leg, then the left hand is fixed, if it is necessary to train the right leg, then the right hand.

[0041] The arm can be fixed in any way. The most preferable way is to use an orthosis (see Fig. 2), since in this case the arm is reliably immobilized, but at the same time, long-term wearing of such a fixator will not be accompanied by numbness of the athlete's arm.

[0042] 4. At the fourth stage, a set of exercises with the ball is carried out, and the set of exercises is performed only with the trained leg. The set of exercises may include such exercises as: square, practicing passes at short and long distances, shots on goal from outside the penalty line, free kicks, penalty kicks and corner kicks, etc.

[0043] Accordingly, in the case of training the left leg, the athlete performs a set of exercises with the left leg and with the left arm fixed, and if training the right leg is necessary, then the athlete performs a set of exercises with the right leg and with the right arm fixed.

[0044] The composition of the exercises performed and the order in which they are performed may vary.

[0045] 5. The final stage is the football player's game training. The arm remains in a fixed position.

[0046] Thus, the physical activity of the football player at stage 4 and the physical activity of the football player at stage 5 are carried out with the arm fixed at stage 3.

[0047] This method was tested on real football players. Moreover, it was tested both for the purpose of accelerating the rehabilitation of football players after injuries, and for the purpose of accelerating the development of the skill of using the weak leg.

[0048] Example 1

[0049] Football player Maxim, 25 years old, professional player. After falling off a bicycle, he injured his leg - a broken shin. To speed up the recovery of the leg after the fracture, this method was used according to the following scheme:

[0050] - warm-up - 10 minutes;

[0051] - exercises with a ball:

[0052] - square - 5 minutes,

[0053] - practicing passing at short and long distances - 15 minutes,

[0054] - shots on goal from outside the penalty line - 10 minutes,

[0055] - free kicks, penalties and corner kicks - 10 minutes;

[0056] - game training - 30 minutes.

[0057] Full recovery of the leg took 3 weeks (according to statistics, after such injuries, at least 5 weeks are needed for full recovery).

[0058] As a result, Maxim was able to successfully start full-fledged training in good physical shape, without pain and limitations in movement, in 3 weeks. His football skills were restored to their previous level.

[0059] Example 2

[0060] Footballer Andrey, 20 years old, youth team. During training he got a leg injury - a sprained knee ligament.

[0061] To speed up the recovery of the leg after a sprain, this method was used according to the following scheme:

[0062] - warm-up - 15 minutes;

[0063] - exercises with a ball:

[0064] - square - 7 minutes,

[0065] - practicing passing at short and long distances - 12 minutes,

[0066] - shots on goal from outside the penalty line - 8 minutes,

[0067] - free kicks, penalties and corner kicks - 8 minutes;

[0068] - game training - 45 minutes.

[0069] Full recovery of the leg took 2 weeks (according to statistics, after such injuries, at least 4 weeks are needed for full recovery).

[0070] As a result, Andrey returned to the playing team in 2 weeks and demonstrated high speed and accuracy of strikes, as well as great mobility on the field.

[0071] Example 3 Football player Ekaterina, 29, women's team. As a result of falling from a horse, she received a leg injury - a broken ankle.

[0072] To speed up the recovery of the leg after a fracture, this method was used according to the following scheme:

[0073] - warm-up - 20 minutes;

[0074] - exercises with a ball:

[0075] - square - 10 minutes,

[0076] - practicing passing at short and long distances - 20 minutes,

[0077] - shots on goal from outside the penalty line - 15 minutes,

[0078] - free kicks, penalties and corner kicks - 15 minutes;

[0079] - game training - 1 hour.

[0080] Full recovery of the leg took 5 weeks (according to statistics, after such injuries, at least 6 weeks are needed for full recovery).

[0081] As a result, Ekaterina returned to the game in 5 weeks with a fully restored leg and demonstrated excellent striking technique, stability in passing and mobility on the field. Her level of play even improved slightly compared to the previous season.

[0082] Example 4

[0083] Footballer Ivan, 18, youth team. During training he injured his leg - muscle and tendon strain.

[0084] To speed up the recovery of the leg after a sprain, this method was used according to the following scheme:

[0085] - warm-up - 15 minutes.

[0086] - exercises with a ball:

[0087] - square - 8 minutes,

[0088] - practicing passing at short and long distances - 10 minutes,

[0089] - shots on goal from outside the penalty line - 8 minutes,

[0090] - free kicks, penalties and corner kicks - 12 minutes;

[0091] - game training - 40 minutes.

[0092] Full recovery of the leg took 2 weeks (according to statistics, after such injuries, at least 4 weeks are needed for full recovery).

[0093] As a result, Ivan returned to form in 2 weeks and competed, showing excellent results in the speed and accuracy of passes, as well as the effectiveness of strikes. Example 5

[0094] Footballer Oleg, 23, amateur league. As a result of a fall, he sustained a leg injury - a fracture of the metatarsal bone.

[0095] To speed up the recovery of the leg after a fracture, this method was used according to the following scheme:

[0096] - warm-up - 10 minutes;

[0097] - exercises with a ball:

[0098] - square - 5 minutes,

[0099] - practicing passing at short and long distances - 15 minutes,

[0100] - shots on goal from outside the penalty line - 10 minutes,

[0101] - free kicks, penalties and corner kicks - 10 minutes;

[0102] - game training - 30 minutes.

[0103] Full recovery of the leg took 7 weeks (according to statistics, after such injuries, at least 9 weeks are needed for full recovery).

[0104] As a result, Oleg successfully managed to restore his leg in 7 weeks and returned to active play. He improved his physical performance, became more agile and resilient.

[0105] Example 6

[0106] Footballer Dmitry, 32, amateur team. Injured his leg during training

[0107] - sprained ankle.

[0108] To speed up the recovery of the leg after a sprain, this method was used according to the following scheme:

[0109] - warm-up - 15 minutes;

[0110] - exercises with a ball:

[0111] - square - 7 minutes,

[0112] - practicing passing at short and long distances - 12 minutes,

[0113] - shots on goal from outside the penalty line - 8 minutes,

[0114] - free kicks, penalties and corner kicks - 8 minutes;

[0115] - game training - 45 minutes.

[0116] Full recovery of the leg took 3 weeks (according to statistics, after such injuries, at least 4 weeks are needed for full recovery).

[0117] As a result, Dmitry successfully recovered from the injury in 3 weeks. Example 7

[0118] Footballer Natalia, 27, women's team. As a result of a fall, she suffered a leg injury

[0119] - hip fracture.

[0120] To speed up the recovery of the leg after a fracture, this method was used according to the following scheme:

[0121] - warm-up - 20 minutes.

[0122] - exercises with a ball:

[0123] - square - 10 minutes,

[0124] - practicing passing at short and long distances - 20 minutes,

[0125] - shots on goal from outside the penalty line - 15 minutes,

[0126] - free kicks, penalties and corner kicks - 15 minutes.

[0127] - game training - 1 hour.

[0128] Full recovery of the leg took 7 weeks (statistically, after such injuries, at least 8 weeks are needed for full recovery).

[0129] As a result, Natalia returned to the game within 7 weeks and became one of the key players on the team.

[0130] Example 8

[0131] Footballer Alexander, 21, student team. During training he injured his leg - a strained thigh muscle.

[0132] To speed up the recovery of the leg after a sprain, this method was used according to the following scheme:

[0133] - warm-up - 15 minutes;

[0134] - exercises with a ball:

[0135] - square - 8 minutes,

[0136] - practicing passing at short and long distances - 10 minutes,

[0137] - shots on goal from outside the penalty line - 8 minutes,

[0138] - free kicks, penalties and corner kicks - 12 minutes;

[0139] - game training - 40 minutes.

[0140] It took 3 weeks for his leg to fully recover (statistically, after such injuries, a minimum of 4 weeks is needed for full recovery). As a result, Alexander successfully recovered and continued playing at the same level as before the injury. His improved skills allowed him to become the team captain and lead it to victory in the student championship.

[0141] Example 9

[0142] Football player Anastasia, 24, women's team. As a result of a fall, she suffered a leg injury - a broken foot.

[0143] To speed up the recovery of the leg after a fracture, this method was used according to the following scheme:

[0144] - warm-up - 20 minutes;

[0145] - exercises with a ball:

[0146] - square - 10 minutes,

[0147] - practicing passing at short and long distances - 20 minutes,

[0148] - shots on goal from outside the penalty line - 15 minutes,

[0149] - free kicks, penalties and corner kicks - 15 minutes;

[0150] - game training - 1 hour.

[0151] Full recovery of the leg took 6 weeks (statistically, after such injuries, at least 7 weeks are needed for full recovery).

[0152] As a result, Anastasia successfully began training, performing all exercises with the ball at a high level.

[0153] Example 10

[0154] Footballer Artem, 28, amateur team. During training he injured his leg - a strained thigh muscle.

[0155] To speed up the recovery of the leg after a sprain, this method was used according to the following scheme:

[0156] - warm-up - 15 minutes;

[0157] - exercises with a ball:

[0158] - square - 8 minutes,

[0159] - practicing passing at short and long distances - 10 minutes,

[0160] - shots on goal from outside the penalty line - 8 minutes,

[0161] - free kicks, penalties and corner kicks - 12 minutes;

[0162] - game training - 40 minutes. Full recovery of the leg took 3 weeks (according to statistics, after such injuries, at least 4 weeks are needed for full recovery).

[0163] As a result, Artem regained his physical form and returned to the team with fairly quick reactions and agility. His strikes became more decisive, and his passes - accurate.

[0164] Examples of using this method to train a football player's weak leg.

[0165] Example 11

[0166] Footballer Andrey, 21 years old, dominant leg - right, weak leg - left.

[0167] To develop the skill of using the weak leg equally with the dominant leg, the following method was used:

[0168] - warm-up - 20 minutes;

[0169] - exercises with a ball:

[0170] - square - 15 minutes,

[0171] - practicing passing at short and long distances - 20 minutes,

[0172] - shots on goal from outside the penalty line - 15 minutes,

[0173] - free kicks, penalties and corner kicks - 15 minutes;

[0174] - game training - 1 hour.

[0175] It took 4 months to master the weak leg almost on par with the dominant leg (according to statistics, this requires at least 10 months).

[0176] Example 12

[0177] Footballer Nikolai, 17 years old, dominant leg - right, weak leg - left.

[0178] To develop the skill of using the weak leg equally with the dominant leg, the following method was used:

[0179] - warm-up - 20 minutes;

[0180] - exercises with a ball:

[0181] - square - 15 minutes,

[0182] - practicing passing at short and long distances - 20 minutes,

[0183] - shots on goal from outside the penalty line - 15 minutes,

[0184] - free kicks, penalties and corner kicks - 15 minutes;

[0185] - game training - 1 hour. Mastering the weak leg almost on par with the dominant leg took 7 months (according to statistics, at least 10 months are needed for this).

[0186] Example 13

[0187] Footballer Maxim, 22 years old, dominant leg - right, weak leg - left.

[0188] To develop the skill of using the weak leg equally with the dominant leg, the following method was used:

[0189] - warm-up - 20 minutes;

[0190] - exercises with a ball:

[0191] - square - 15 minutes,

[0192] - practicing passing at short and long distances - 20 minutes,

[0193] - shots on goal from outside the penalty line - 15 minutes,

[0194] - free kicks, penalties and corner kicks - 15 minutes;

[0195] - game training - 1 hour.

[0196] It took 6 months to master the weak leg almost on par with the dominant leg (according to statistics, at least 10 months are needed for this).

[0197] Example 14

[0198] Footballer Evgeniy, 25 years old, dominant leg - right, weak leg - left.

[0199] To develop the skill of using the weak leg equally with the dominant leg, the following method was used:

[0200] - warm-up - 20 minutes;

[0201] - exercises with a ball:

[0202] - square - 15 minutes,

[0203] - practicing passing at short and long distances - 20 minutes,

[0204] - shots on goal from outside the penalty line - 15 minutes,

[0205] - free kicks, penalties and corner kicks - 15 minutes;

[0206] - game training - 1 hour.

[0207] It took 8 months to master the weak leg almost on par with the dominant leg (according to statistics, at least 10 months are needed for this).

[0208] Example 15

[0209] Footballer Dmitry, 22 years old, dominant leg - right, weak leg - left. To develop the skill of using the weak leg equally with the dominant leg, this method was used according to the following scheme:

[0210] - warm-up - 20 minutes;

[0211] - exercises with a ball:

[0212] - square - 15 minutes,

[0213] - practicing passing at short and long distances - 20 minutes,

[0214] - shots on goal from outside the penalty line - 15 minutes,

[0215] - free kicks, penalties and corner kicks - 15 minutes;

[0216] - game training - 1 hour.

[0217] It took 5 months to master the weak leg almost on par with the dominant leg (according to statistics, at least 10 months are needed for this).

[0218] Example 16

[0219] Footballer Ivan, 27 years old, dominant leg - right, weak leg - left.

[0220] To develop the skill of using the weak leg equally with the dominant leg, the following method was used:

[0221] - warm-up - 20 minutes;

[0222] - exercises with a ball:

[0223] - square - 15 minutes,

[0224] - practicing passing at short and long distances - 20 minutes,

[0225] - shots on goal from outside the penalty line - 15 minutes,

[0226] - free kicks, penalties and corner kicks - 15 minutes;

[0227] - game training - 1 hour.

[0228] It took 7 months to master the weak leg almost on par with the dominant leg (according to statistics, this requires at least 10 months).

[0229] Example 17

[0230] Footballer Vladimir, 23 years old, dominant leg - right, weak leg - left.

[0231] To develop the skill of using the weak leg equally with the dominant leg, the following method was used:

[0232] - warm-up - 20 minutes;

[0233] - exercises with a ball:

[0234] - square - 15 minutes, - practicing passing at short and long distances - 20 minutes,

[0235] - shots on goal from outside the penalty line - 15 minutes,

[0236] - free kicks, penalties and corner kicks - 15 minutes;

[0237] - game training - 1 hour.

[0238] It took 8 months to master the weak leg almost on par with the dominant leg (according to statistics, at least 10 months are needed for this).

[0239] Example 18

[0240] Footballer Victor, 18 years old, dominant leg - right, weak leg - left.

[0241] To develop the skill of using the weak leg equally with the dominant leg, the following method was used:

[0242] - warm-up - 20 minutes;

[0243] - exercises with a ball:

[0244] - square - 15 minutes,

[0245] - practicing passing at short and long distances - 20 minutes,

[0246] - shots on goal from outside the penalty line - 15 minutes,

[0247] - free kicks, penalties and corner kicks - 15 minutes;

[0248] - game training - 1 hour.

[0249] It took 5 months to master the weak leg almost on par with the dominant leg (according to statistics, at least 10 months are needed for this).

[0250] Example 19

[0251] Footballer Sergey, 23 years old, dominant leg - right, weak leg - left.

[0252] To develop the skill of using the weak leg equally with the dominant leg, the following method was used:

[0253] - warm-up - 20 minutes;

[0254] - exercises with a ball:

[0255] - square - 15 minutes,

[0256] - practicing passing at short and long distances - 20 minutes,

[0257] - shots on goal from outside the penalty line - 15 minutes,

[0258] - free kicks, penalties and corner kicks - 15 minutes;

[0259] - game training - 1 hour. Mastering the weak leg almost on par with the dominant leg took 6 months (according to statistics, at least 10 months are needed for this).

[0260] Example 20

[0261] Footballer Oleg, 17 years old, dominant leg - right, weak leg - left.

[0262] To develop the skill of using the weak leg equally with the dominant leg, the following method was used:

[0263] - warm-up - 20 minutes;

[0264] - exercises with a ball:

[0265] - square - 15 minutes,

[0266] - practicing passing at short and long distances - 20 minutes,

[0267] - shots on goal from outside the penalty line - 15 minutes,

[0268] - free kicks, penalties and corner kicks - 15 minutes;

[0269] - game training - 1 hour.

[0270] It took 4 months to master the weak leg almost on par with the dominant leg (according to statistics, this requires at least 10 months).

[0271] Thus, due to the fact that the method of training the legs of a football player includes such stages as: warming up and warming up the muscles of the legs of the football player; fixing the hand of the football player on the side of the trained leg; performing a set of exercises with the ball, while the set of exercises is performed only by the trained leg; conducting game training, it ensures the achievement of such a technical result as reducing the time of rehabilitation of football players after injuries and reducing the time of developing the skill of using the weak leg.

Claims

FORMULA 1. A method of training a football player's legs, characterized by the fact that it includes the following stages: - warming up and stretching the muscles of a football player’s legs; - fixing the football player’s hand on the side of the trained leg; - performing a set of exercises with a ball, while the set of exercises is performed only with the trained leg; - conducting game training.

2. The method according to paragraph 1, characterized in that the football player’s arm is fixed using an orthosis.

3. The method according to paragraph 1, characterized in that the set of exercises includes such exercises as: square, practicing passing at short and long distances, shots on goal from outside the penalty line, free kicks, penalty kicks and corner kicks.

Images